This machine upper body day has 7 exercises and 18 sets in all. It's part of the machines-only upper lower and 5-day machines-only routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Machine Upper Body Day Workout Example
An example machine upper body day for chest, back, shoulders and arms on machines, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Chest press machineChest, front shoulders, tricepsSwap: Dumbbell bench press | 3 | 8 to 12 | 2 min | 1 to 2 |
| Lat pulldownLats, upper back, bicepsSwap: Pull-ups or assisted pull-up machine | 3 | 8 to 12 | 2 min | 1 to 2 |
| Shoulder press machineShoulders, tricepsSwap: Seated dumbbell press | 3 | 10 to 12 | 1.5 to 2 min | 1 to 2 |
| Seated cable rowUpper back, lats, bicepsSwap: Chest-supported row machine | 3 | 10 to 12 | 1.5 to 2 min | 1 to 2 |
| Pec deckChestSwap: Cable fly | 2 | 10 to 15 | 1.5 min | 1 to 2 |
| Triceps pushdownTricepsSwap: Dumbbell kickback or dips | 2 | 10 to 12 | 1 min | 1 to 2 |
| Cable curlBicepsSwap: Machine preacher curl | 2 | 10 to 12 | 1 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- your gym has a cable station, a chest press, a lat pulldown, a shoulder press and a pec deck
- you have about 50 to 60 minutes for the workout
- you want one workout for chest, back, shoulders and arms on machines
Common questions
How long does the machine upper body day take?
The machine upper body day takes about 50 to 60 minutes for 7 exercises and 18 sets, including rest and the upper body warm-up. It takes a little longer when the gym is busy.
Why does the machine upper body day start with the chest press machine?
In the machine upper body day, the chest press machine is the biggest lift, working your chest, front shoulders and triceps, so you do it first, while you're fresh, with 2 minutes of rest between sets. Smaller accessory exercises like the cable curl come at the end, with 1 minute of rest.
What can I use instead of the cable curl in the machine upper body day?
The listed swap is machine preacher curl. It trains the same muscles (biceps), so you can make the change and keep the rest of the machine upper body day the same.
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