MyLifts

Upper-body machine workout

This session balances pushing and pulling across your chest, back, shoulders and arms. It is useful when you want a supported setup and an upper-body day that does not depend on a free bench.

40 minutes, approximatelyBeginnerMachines
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Your workout preview

Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Chest Press (Machine)

Set the seat so the handles sit around mid-chest; press without shrugging.

Alternative

Dumbbell bench press

2 × 1090s
2
Lat Pulldown (Machine)

Secure the thigh pad and draw your elbows down without leaning far back.

Alternative

Cable lat pulldown

2 × 1090s
3
Seated Row (Machine)

Keep your chest supported when a pad is provided; draw the handles toward your ribs.

Alternative

Seated cable row

2 × 1090s
4
Seated Shoulder Press (Machine)

Adjust the seat so handles begin around shoulder height and avoid arching to finish a rep.

Alternative

Seated dumbbell shoulder press

2 × 1090s
5
Triceps Rope Pushdown

Keep your upper arms beside your torso and extend your elbows without leaning onto the rope.

Alternative

Single-arm cable triceps pushdown

2 × 1260s
6
Bicep Curl (Cable)

Keep your upper arms beside your torso and curl the handle without rocking backward.

Alternative

Dumbbell biceps curl

2 × 1260s

How to use this plan

  • 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.
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Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

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Questions before you start

What order should I use for upper-body machines?

Begin with the larger chest and back movements, then shoulder press and arm exercises. You can swap chest press and pulldown if a machine is busy.

Does a machine workout train my arms?

Presses and pulls already involve your arms. The last two exercises add direct triceps and biceps work; skip them if you need a shorter session.

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