Upper Body Day (GYM - UNLOADING)

Exercise 1: Machine Chest Press

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Cable Chest Fly

Push Up

Exercise 2: Seated Machine Fly

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Standing Cable Chest Fly

Exercise 3: Machine Chest Supported Row

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Pull Up

Lat Pull Down

Exercise 4: Lat Pull Down

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Pull Up

Straight Arm Cable Pull Down

Exercise 5: Machine Preacher Curl

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Seated Decline Bicep Curl

Standing Dumbbell Curl

Exercise 6: Cable Tricep Pull Downs

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Tricep Extension Machine

Rope Tricep Extension

Exercise 7: Seated Machine Shoulder Press

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Lateral Raise with Band or Dumbbell

Leaning Cable Lateral Raise

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