Upper Body workout: Cable Pulldown (Pro Lat Bar), Seated Cable Row and 6 more
An upper body day of 8 exercises and 24 working sets, built by a SPLYT user and published without their name. It takes about 55 minutes and uses cable, barbell and dumbbell.
Most of the work goes to the shoulders (6 sets), triceps (6 sets), upper back (6 sets). It opens with cable pulldown (pro lat bar) and finishes with cable one arm lateral raise.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Cable Pulldown (Pro Lat Bar)Lats- Sets
- 3
- Reps
- 10
- Rest
- —
Seated Cable RowUpper back- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Bent Over RowUpper back- Sets
- 3
- Reps
- 10
- Rest
- —
Lever Seated Reverse FlyShoulders- Sets
- 3
- Reps
- 10
- Rest
- —
Barbell CurlBiceps- Sets
- 3
- Reps
- 10
- Rest
- —
Prone Cable Pushdown (With Rope Attachment)Triceps- Sets
- 3
- Reps
- 10
- Rest
- —
Cable Standing One Arm Triceps ExtensionTriceps- Sets
- 3
- Reps
- 10
- Rest
- —
Cable One Arm Lateral RaiseShoulders- Sets
- 3
- Reps
- 10
- Rest
- —
Sets per muscle
24 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Questions
How many sets is this upper body workout?
24 working sets across 8 exercises: 3 of cable pulldown (pro lat bar), 3 of seated cable row, 3 of dumbbell bent over row, 3 of lever seated reverse fly, 3 of barbell curl, 3 of prone cable pushdown (with rope attachment), 3 of cable standing one arm triceps extension and 3 of cable one arm lateral raise. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
More routines
- Upper Body workout: Dumbbell Seated Bent Arm Lateral Raise, Dumbbell Lateral Raise and 6 more
- Upper Body workout: Cable Pushdown (With Rope Attachment), Overhead Triceps Stretch and 4 more
- Upper Body workout: Lat Pulldown, Dumbbell Reverse Grip Incline Bench Two Arm Row and 7 more
- Upper Body workout: Lever Chest Press, Seated Cable Row and 4 more
All routines → · Upper body workouts → · Upper lower split →
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.