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Upper body B – beginner

Upper bodyBeginner7 exercisesabout 45 min

The week's second upper body session. Incline press and dumbbell rows instead of the machines in session A, so chest, back and shoulders get new angles. 2–3 sets, 60–90 s rest.

Exercises

Incline Dumbbell Press3 sets × 10-12 · rest 90 sSingle-Arm Dumbbell Row3 sets × 10-12 · rest 90 sSeated Dumbbell Shoulder Press3 sets × 10-12 · rest 90 sChest-Supported Machine Row3 sets × 10-12 · rest 90 sDumbbell Lateral Raise3 sets × 12-15 · rest 60 sDumbbell Hammer Curl3 sets × 10-12 · rest 60 sOverhead Tricep Extension2 sets × 10-12 · rest 60 s

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Part of these programs

Upper/lower – beginner, 4 days/week, 8 weeksFour gym days a week: upper and lower body twice each. Session A and session B differ – A has heavier main lif

More workouts: Upper body

Upper body – beginnerAlternate with the lower body session. Machine presses and pulls, then arms. 2–3 sets, 60–90 s rest; add weighBeginner · 6 exercises · about 45 min
Upper body B – intermediateThe week's second upper body session: incline dumbbell press and pull-ups as the base, chest-supported rows, sIntermediate · 8 exercises · about 55 min
Upper body – intermediateAlternate with the lower body session: bench press and barbell row as the base, shoulder press and pulldowns, Intermediate · 7 exercises · about 55 min
Upper body B – advancedThe week's second upper body session: incline barbell press and T-bar rows as the base, pull-ups, then volume Advanced · 9 exercises · about 70 min
Upper body – advancedHeavy bench press and weighted pull-ups first, then overhead press, rows and volume for shoulders and arms. InAdvanced · 8 exercises · about 70 min