Exercise plans / Upper body
Back
Pull vertically and horizontally every week. Width comes from pulldowns, thickness from rows.
Beginner first 3–6 months of training
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Lat pulldownPull the bar to your upper chest and drive your elbows toward your back pockets. | 3 | 10–12 | 90 s | 2-1-1 |
| Seated cable rowChest tall, no swinging. Pause when the handle touches your stomach. | 3 | 10–12 | 90 s | 2-1-1 |
| One-arm dumbbell rowPull the dumbbell toward your hip, not your armpit. | 3 | 10 / side | 60 s | 2-1-1 |
| Back extensionHinge from the hips and stop when your body is in a straight line. | 2 | 12 | 60 s | 2-1-1 |
Advanced for at least a year of consistent lifting
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Conventional deadliftBar over mid-foot, lats tight, push the floor away. Reset every rep. | 5 | 3 | 3–4 min | controlled |
| Weighted pull-upFull hang at the bottom, chin over the bar at the top. | 4 | 6 | 2–3 min | 2-0-1 |
| Pendlay rowEach rep starts dead from the floor with a flat back. | 4 | 6–8 | 2 min | explosive |
| Chest-supported rowTakes the lower back out so the upper back does all the work. | 3 | 10–12 | 90 s | 2-1-1 |
| Straight-arm pulldownArms long, sweep the bar down to your thighs. | 3 | 15 | 60 s | 2-1-1 |
Reading the tempo: 3-1-1 means three seconds down, a one second pause, and one second up.