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

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