Upper Body workout: Lat Pulldown, Dumbbell Reverse Grip Incline Bench Two Arm Row and 7 more
An upper body day of 9 exercises and 9 working sets, built by a SPLYT user and published without their name. It takes about 20 minutes and uses bodyweight, cable and dumbbell.
Most of the work goes to the abs (3 sets), lats (2 sets), upper back (2 sets). It opens with lat pulldown and finishes with decline sit-up.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Lat PulldownLats- Sets
- 1
- Reps
- 10–12
- Rest
- —
Dumbbell Reverse Grip Incline Bench Two Arm RowUpper back- Sets
- 1
- Reps
- 10
- Rest
- —
Seated Cable RowUpper back- Sets
- 1
- Reps
- 12
- Rest
- —
Pull-upLats- Sets
- 1
- Reps
- —
- Rest
- —
Dumbbell Reverse FlyShoulders- Sets
- 1
- Reps
- 15
- Rest
- —
Dumbbell Hammer CurlBiceps- Sets
- 1
- Reps
- 10–12
- Rest
- —
Hanging Leg RaiseAbs- Sets
- 1
- Reps
- 15
- Rest
- —
Cable Side CrunchAbs- Sets
- 1
- Reps
- 15
- Rest
- —
Decline Sit-upAbs- Sets
- 1
- Reps
- 20
- Rest
- —
Sets per muscle
9 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
Questions
How many sets is this upper body workout?
9 working sets across 9 exercises: 1 of lat pulldown, 1 of dumbbell reverse grip incline bench two arm row, 1 of seated cable row, 1 of pull-up, 1 of dumbbell reverse fly, 1 of dumbbell hammer curl, 1 of hanging leg raise, 1 of cable side crunch and 1 of decline sit-up. 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
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- Upper Body workout: Dumbbell Seated Bent Arm Lateral Raise, Dumbbell Lateral Raise and 6 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.