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Upper body – beginner

Upper bodyBeginner6 exercisesabout 45 min

Alternate with the lower body session. Machine presses and pulls, then arms. 2–3 sets, 60–90 s rest; add weight once you reach the top of the rep range in every set.

Exercises

Machine Chest Press3 sets × 10-12 · rest 90 sLat Pulldown3 sets × 10-12 · rest 90 sSeated Cable Row3 sets × 10-12 · rest 90 sMachine Shoulder Press3 sets × 10-12 · rest 90 sMachine Bicep Curl3 sets × 10-12 · rest 60 sCable Tricep Pushdown2 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 B – beginnerThe week's second upper body session. Incline press and dumbbell rows instead of the machines in session A, soBeginner · 7 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