Upper Body workout: Cable Pushdown (With Rope Attachment), Overhead Triceps Stretch and 4 more
An upper body day of 6 exercises and 18 working sets, built by a SPLYT user and published without their name. It takes about 40 minutes and uses cable and bodyweight.
Most of the work goes to the triceps (6 sets), upper back (6 sets), lats (3 sets). It opens with cable pushdown (with rope attachment) and finishes with face pull.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Cable Pushdown (With Rope Attachment)Triceps- Sets
- 3
- Reps
- 10
- Rest
- —
Overhead Triceps StretchTriceps- Sets
- 3
- Reps
- 8
- Rest
- —
Seated Cable RowUpper back- Sets
- 3
- Reps
- 8, 10, 10
- Rest
- —
Lat PulldownLats- Sets
- 3
- Reps
- 8, 7, 8
- Rest
- —
Cable One Arm Straight Back High Row (Kneeling)Upper back- Sets
- 3
- Reps
- 8, 10, 10
- Rest
- —
Face PullShoulders- Sets
- 3
- Reps
- 10
- Rest
- —
Sets per muscle
18 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.
Equipment: Cable · Bodyweight
Questions
How many sets is this upper body workout?
18 working sets across 6 exercises: 3 of cable pushdown (with rope attachment), 3 of overhead triceps stretch, 3 of seated cable row, 3 of lat pulldown, 3 of cable one arm straight back high row (kneeling) and 3 of face pull. 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.
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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.