Lift · 50 min

Upper B

Incline pressing and T-bar rows, then machines and cables.

• 50 minutes
• Regular
• Barbell, Bench, Cable, Machine, Rack

Customise copies this workout to the Bench, where every move and number is yours to change.

The partner to Upper A changes the angles: an incline barbell press and a T-bar row lead, then the chest press machine and underhand pulldowns add volume. Rear delt flyes, rope pushdowns and hammer curls finish it. Go a little lighter than Upper A and chase clean reps.

Kit

Barbell, Bench, Cable, Machine, Rack

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ3 Steady · 115 to 128 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s
   • Arm Circles30 s
   • Band Pass-Through30 s · Or a broomstick
   • Push Up8 reps · Easy reps from the knees are fine

2. Incline Barbell Bench Press4 rounds

   Z4 Work
   • Incline Barbell Bench Press6 to 10 reps · Two lighter warm-up sets first, then your working weight

3. T-Bar Row4 rounds

   Z3 Steady
   • T-Bar Row8 to 12 reps

4. Machine Chest Press3 rounds

   Z3 Steady
   • Machine Chest Press8 to 12 reps

5. Underhand Lat Pulldown3 rounds

   Z3 Steady
   • Underhand Lat Pulldown8 to 12 reps

6. Cable Rear Delt Fly3 rounds

   Z3 Steady
   • Cable Rear Delt Fly12 to 15 reps

7. Rope Pushdown2 rounds

   Z3 Steady
   • Rope Pushdown10 to 15 reps

8. Rope Hammer Curl2 rounds

   Z3 Steady
   • Rope Hammer Curl10 to 15 reps

9. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Child's Pose45 s

Drawing by Everkinetic, CC BY-SA 4.0, shown white on dark.

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.