Upper-body machine workout
Use once or twice per week, with recovery between upper-body sessions.

Chest Press (Machine): 2 × 10 reps; rest 90s
Set the seat so the handles sit around mid-chest; press without shrugging.
Alternative: Dumbbell bench press

Lat Pulldown (Machine): 2 × 10 reps; rest 90s
Secure the thigh pad and draw your elbows down without leaning far back.
Alternative: Cable lat pulldown

Seated Row (Machine): 2 × 10 reps; rest 90s
Keep your chest supported when a pad is provided; draw the handles toward your ribs.
Alternative: Seated cable row

Seated Shoulder Press (Machine): 2 × 10 reps; rest 90s
Adjust the seat so handles begin around shoulder height and avoid arching to finish a rep.
Alternative: Seated dumbbell shoulder press

Triceps Rope Pushdown: 2 × 12 reps; rest 60s
Keep your upper arms beside your torso and extend your elbows without leaning onto the rope.
Alternative: Single-arm cable triceps pushdown

Bicep Curl (Cable): 2 × 12 reps; rest 60s
Keep your upper arms beside your torso and curl the handle without rocking backward.
Alternative: Dumbbell biceps curl

Warm up with a few minutes of easy movement and lighter practice sets before your working sets.
Choose your own load. Finish each set with about two or three controlled reps still possible; stop for pain or loss of control.
The time estimate includes rests and setup. Take longer when you need it, and ask gym staff to show unfamiliar equipment.
For the cable arm exercises, adjust the pulley height and check the attachment is secure before lifting.

https://mylifts.app/workouts/upper-body-machines/