Upper body â back, shoulders, and arms
13 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Easy warm-up for around 90 seconds to raise body temperature without creating fatigue.
Set
1: 1 minute
Use a light resistance band and keep the elbow close to the body to prepare the shoulders before pressing and pulling exercises. Read more Read less
Use a light resistance band and keep the elbow close to the body to prepare the shoulders before pressing and pulling exercises.
Set
1: 12 - 15 Repetitions
Warm-up sets only: gradually increase the load while maintaining a comfortable movement path. They do not count as working sets and do not trigger progression. Read more Read less
Warm-up sets only: gradually increase the load while maintaining a comfortable movement path. They do not count as working sets and do not trigger progression.
Set
1: 5 - 8 Repetitions
Rest time : 45 seconds
Set
2: 5 - 8 Repetitions
Rest time : 30 seconds
Standard
Main
Use the backrest to stabilize the torso and maintain a comfortable movement path for the shoulders. Keep approximately 2 repetitions in reserve on the working sets. Read more Read less
Use the backrest to stabilize the torso and maintain a comfortable movement path for the shoulders. Keep approximately 2 repetitions in reserve on the working sets.
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 : 1 minute
Use a comfortable neutral grip and pull toward the upper chest without swinging the torso. This variation replaces assisted pull-ups so that increasing resistance always corresponds to increasing difficulty within the automatic progression. Read more Read less
Use a comfortable neutral grip and pull toward the upper chest without swinging the torso. This variation replaces assisted pull-ups so that increasing resistance always corresponds to increasing difficulty within the automatic progression.
Set
1: 8 - 12 Repetitions
Rest time : 2 minutes
Set
2: 8 - 12 Repetitions
Rest time : 2 minutes
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Chest support limits lower-back fatigue and allows you to focus the effort on the back. Keep the shoulders away from the ears during the pull. Read more Read less
Chest support limits lower-back fatigue and allows you to focus the effort on the back. Keep the shoulders away from the ears during the pull.
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 : 1 minute
Standard
Main
Second direct chest stimulus of the week. Adjust the seat to maintain a comfortable movement path, keep the shoulder blades stable, and maintain approximately 2 repetitions in reserve. Read more Read less
Second direct chest stimulus of the week. Adjust the seat to maintain a comfortable movement path, keep the shoulder blades stable, and maintain approximately 2 repetitions in reserve.
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 : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Maintain continuous tension and avoid momentum. Use a moderate load to keep the movement path clean throughout the entire set. Read more Read less
Maintain continuous tension and avoid momentum. Use a moderate load to keep the movement path clean throughout the entire set.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Chain without rest
Keep the chest stable against the pad and open the arms without shrugging the shoulders to complement rear-deltoid training. Read more Read less
Keep the chest stable against the pad and open the arms without shrugging the shoulders to complement rear-deltoid training.
Set
1: 12 - 20 Repetitions
Rest time : 1 minute
Set
2: 12 - 20 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep the elbows close to the body and avoid torso momentum. A comfortable grip on the EZ bar reduces unnecessary stress on the wrists. Read more Read less
Keep the elbows close to the body and avoid torso momentum. A comfortable grip on the EZ bar reduces unnecessary stress on the wrists.
Set
1: 8 - 12 Repetitions
Set
2: 8 - 12 Repetitions
Set
3: 8 - 12 Repetitions
Chain without rest
Keep the upper arms stable and control the triceps stretch. Reduce the load if you need to arch the back to complete the repetitions. Read more Read less
Keep the upper arms stable and control the triceps stretch. Reduce the load if you need to arch the back to complete the repetitions.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Standard
Cool-down
Gently stretch the latissimus dorsi without forcing the range of motion after the pulling work.
20 seconds - 30 seconds
Use gentle tension to relax the rear shoulder at the end of the session.
20 seconds - 30 seconds
This workout is part of a complete program.
View program