Upper Body workout: Dumbbell Lateral Raise, Dumbbell Incline Bench Press and 5 more
An upper body day of 7 exercises and 19 working sets, built by a SPLYT user and published without their name. It takes about 45 minutes and uses bodyweight, cable and dumbbell.
Most of the work goes to the abs (6 sets), triceps (6 sets), chest (5 sets). It opens with dumbbell lateral raise and finishes with decline crunch.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Dumbbell Lateral RaiseShoulders- Sets
- 2
- Reps
- 8, 9
- Rest
- —
Dumbbell Incline Bench PressChest- Sets
- 2
- Reps
- 6, 4
- Rest
- —
Cable Pushdown (With Rope Attachment)Triceps- Sets
- 3
- Reps
- 12, 10, 10
- Rest
- —
Smith Machine Decline Close Grip Bench PressTriceps- Sets
- 3
- Reps
- 10
- Rest
- —
Cable FlyChest- Sets
- 3
- Reps
- 10
- Rest
- —
Captains Chair Straight Leg RaiseAbs- Sets
- 3
- Reps
- 12, 10, 10
- Rest
- —
Decline CrunchAbs- Sets
- 3
- Reps
- 10
- Rest
- —
Sets per muscle
19 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: Bodyweight · Cable · Dumbbell · Smith machine
Questions
How many sets is this upper body workout?
19 working sets across 7 exercises: 2 of dumbbell lateral raise, 2 of dumbbell incline bench press, 3 of cable pushdown (with rope attachment), 3 of smith machine decline close grip bench press, 3 of cable fly, 3 of captains chair straight leg raise and 3 of decline crunch. 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: Cable Pulldown (Pro Lat Bar), Seated Cable Row and 6 more
- Upper Body workout: Chin-up, Dumbbell Incline 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.