Upper body — back, shoulders and arms | FitMetrics

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Upper body — back, shoulders and arms

Upper body — back, shoulders and arms

11 Exercises

Required equipment

Elliptical Elastic band Guided machines Cable EZ Bar

Muscles

Quadriceps Glutes Hamstrings Shoulders Back Chest Biceps Triceps

Standard

Warm-up

Elliptical Trainer View exercise

Stay at an easy to moderate intensity to prepare the body without noticeable fatigue.

Set 1: 1 minute

Set 2: 1 minute Rest time : 10 seconds

Banded External Rotation L Fly View exercise

Use light resistance, keep the elbow stable, and work through a comfortable range of motion to prepare the shoulders.

Set 1: 10 - 12 Repetitions Rest time : 10 seconds

Set 2: 10 - 12 Repetitions Rest time : 10 seconds

Standard

Main

Seated Row Machine View exercise

Keep the chest supported and pull without shrugging the shoulders.

Set 1: 8 - 10 Repetitions Rest time : 2 minutes

Set 2: 8 - 10 Repetitions Rest time : 2 minutes

Set 3: 8 - 10 Repetitions Rest time : 2 minutes

Set 4: 8 - 10 Repetitions Rest time : 30 seconds

Machine Shoulder Press View exercise

Adjust the seat for a comfortable pressing path and keep about 2 reps in reserve without excessively arching the lower back. Read more

Adjust the seat for a comfortable pressing path and keep about 2 reps in reserve without excessively arching the lower back.

Set 1: 6 - 10 Repetitions Rest time : 2 minutes

Set 2: 6 - 10 Repetitions Rest time : 2 minutes

Set 3: 6 - 10 Repetitions Rest time : 30 seconds

Leverage Chest Press View exercise

Keep the shoulder blades stable and use a pain-free range of motion.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 30 seconds

Close-Grip Neutral Lat Pulldown View exercise

Keep the torso nearly still and control the return phase.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 30 seconds

Cable Lateral Raise View exercise

Maintain continuous tension and avoid using momentum.

Set 1: 12 - 15 Repetitions Rest time : 1 minute

Set 2: 12 - 15 Repetitions Rest time : 1 minute

Set 3: 12 - 15 Repetitions Rest time : 20 seconds

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

EZ Bar Biceps Curl View exercise

Keep the elbows stable and avoid extending the torso to complete the reps.

Set 1: 8 - 12 Repetitions

Set 2: 8 - 12 Repetitions

Set 3: 8 - 12 Repetitions

Chain without rest

Horizontal Triceps Rope Extension (Facing Away) View exercise

Keep the upper arms pointed upward and use a comfortable range of motion for the elbows and shoulders.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions Rest time : 30 seconds

Standard

Cool-down

Arm Pull Shoulder Stretch View exercise

Apply moderate tension without compressing the shoulder.

Set 1: 30 seconds Rest time : 15 seconds

Set 2: 30 seconds Rest time : 10 seconds

Biceps Stretch View exercise

Gradually extend the elbow and shoulder without exceeding a comfortable stretch.

Set 1: 30 seconds Rest time : 15 seconds

Set 2: 30 seconds

This workout is part of a complete program.

View program

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