WORKOUT TEMPLATE

Beginner Upper Body

An approachable upper-body session with stable exercises and balanced push-pull volume.

Category: upper
Level: beginner
Estimated time: 45 min
Exercises: 7
Total sets: 17

Workout flow

Exercise 1

Push-Up

3 sets

Target reps: Set 1: reps not specifiedSet 2: reps not specifiedSet 3: reps not specified
Primary muscles: chest

Exercise 2

Overhand Lat Pulldown

3 sets

Target reps: Set 1: 10Set 2: 10Set 3: 10
Primary muscles: lats

Exercise 3

Seated Cable Row

3 sets

Target reps: Set 1: 10Set 2: 10Set 3: 10
Primary muscles: back, lats

Exercise 4

Chest Fly Machine

2 sets

Target reps: Set 1: 12Set 2: 12
Primary muscles: chest

Exercise 5

Lateral Raise

2 sets

Target reps: Set 1: 12Set 2: 12
Primary muscles: shoulders

Exercise 6

Triceps Pushdown

2 sets

Target reps: Set 1: 12Set 2: 12
Primary muscles: triceps

Exercise 7

Dumbbell Biceps Curl

2 sets

Target reps: Set 1: 12Set 2: 12
Primary muscles: biceps

Muscles worked

biceps1 primary, 2 secondary, 3 total
shoulders1 primary, 2 secondary, 3 total
back1 primary, 1 secondary, 2 total
chest2 primary, 0 secondary, 2 total
lats2 primary, 0 secondary, 2 total
triceps1 primary, 1 secondary, 2 total

READY TO LIFT

Start this workout in IronYou

Use the workout tracker to begin with this template and keep your session history in one place.

Start this workout in IronYou

EARLY ACCESS

Want to use this workout in IronYou?

Keep the whole workout ready for your next session and track your progress as you go.