Day 1 of Week 12 - Full Body 2

This high-volume upper-body workout focuses on back, shoulders and arms using cable and lever machines. The mix of vertical and horizontal pulls, shoulder work and direct arm exercises is suited to muscle growth and muscular endurance, with descending rep schemes that move from higher reps to heavier, lower-rep sets. It is best for intermediate trainees who can maintain sound technique across 30 total working sets; beginners can start with fewer sets and lighter loads. The required cable station and lever machines make this a gym workout. All exercises are performed as straight sets, not supersets.

"Cable Bar Lateral Pulldown" — 5 sets of 20, 15, 12, 6 and 6 reps. This vertical pull primarily trains the lats, with the biceps, upper back and rear shoulders assisting. Set your shoulders down, keep your chest lifted and pull the bar toward your upper chest by driving your elbows down. Return slowly to a comfortable overhead stretch. Avoid pulling behind the neck, jerking the cable or leaning far back. It provides the workout’s main lat-focused pull and pairs well with the rowing movement that follows by training the back from a different direction.

"Cable Elevated Row" — 5 sets of 20, 15, 12, 6 and 6 reps. This cable row targets the lats, rhomboids and traps, while the biceps and forearms help with the pull and grip. Set the pulley around shoulder height, keep your spine neutral and ribs stacked, then draw the handle toward your lower ribs by moving your elbows back. Control the reach on every return. Avoid shrugging, swinging your torso or leaning back to move the weight. After the pulldown’s vertical pulling pattern, this horizontal pull adds upper-back work and helps balance the back training.

"Lever Seated Reverse Fly" — 5 sets of 20, 15, 12, 12 and 12 reps. The rear delts are the main target, with the rhomboids and middle traps contributing. Adjust the seat so the handles line up with your shoulders, keep your chest steady and elbows softly bent, then open your arms under control. Pause briefly without shrugging, and return to the starting position smoothly. Avoid using momentum or forcing a hard shoulder-blade squeeze. This controlled isolation exercise adds rear-shoulder and upper-back volume after the larger pulling movements.

"Lever Seated Shoulder Press" — 5 sets of 20, 15, 12, 10 and 12 reps. This machine press works the deltoids, especially the front and side portions, with assistance from the triceps and upper chest. Sit against the back pad with feet planted and adjust the seat so the handles start near shoulder height. Press along the machine’s path while keeping your ribs down and wrists stacked over your elbows, then lower with control. Avoid arching your lower back, shrugging or slamming into lockout. The press shifts the focus from back work to the shoulders and provides a stable way to train overhead pressing.

"Cable Curl" — 5 sets of 20, 15, 12, 10 and 10 reps. Cable curls primarily train the biceps, with help from the brachialis, brachioradialis and forearm flexors. Stand tall at a low pulley, keep your elbows near your sides and wrists straight, then curl the handle by bending your elbows. Lower it slowly without letting the cable go slack. Avoid leaning back, swinging or letting the shoulders take over. The cable maintains tension through the curl and gives the workout direct biceps work after the back and shoulder exercises.

"Cable Rope Overhead Triceps Extension" — 5 sets of 20, 15, 12, 10 and 10 reps. This movement emphasizes the triceps, particularly the long head, while the shoulders and core stabilize your position. Set the rope on a high pulley, face away from the machine and hold it overhead with elbows bent. Keep your ribs stacked and elbows close to your head as you extend your arms, then return under control. Avoid flaring the elbows or arching your lower back to finish the rep. Its overhead position complements the cable curl by training the opposing arm muscles from a different joint action and angle.

Together, these exercises deliver substantial upper-body volume for back, shoulders and arms, with both compound-style pulling and pressing and focused isolation work. Warm up with 5–10 minutes of easy activity, followed by light practice sets for the first movements. Rest about 90–120 seconds after pulldowns, rows and presses, and 60–90 seconds after isolation exercises; take longer if needed to keep your technique strong. Perform the workout once or twice per week, allowing at least 48 hours before repeating it and adjusting frequency to your recovery. Progress gradually by adding a small amount of weight or improving control and range of motion while keeping the prescribed reps clean. With five sets per exercise, reduce the set count if performance or recovery suffers.