Full Upper Body & Core

lat pulldown machine · set of dumbbells · bench · cable · rope · yoga mat · dumbell

Total workout time

60 min

Active workout time

42 min

Muscles worked

Primary: Biceps/Elbow Flexors, Core, Hip Flexors, Lats, Scapular Stabilizers, Shoulders, Triceps, Upper Back

Secondary: Traps

Main block

17 moves

  • Lat Pulldowns

    Primary: Lats, Upper Back · Secondary: Biceps/Elbow Flexors

    4 sets

  • Bench Supported Dumbbell Row

    Primary: Lats, Scapular Stabilizers, Upper Back · Secondary: Traps

    3 sets

  • Dumbbell Shoulder Press

    Primary: Shoulders · Secondary: Triceps

    3 sets

  • Tricep Pushdowns

    Primary: Triceps

    3 sets

  • Dumbbell Bicep Curls

    Primary: Biceps/Elbow Flexors

    3 sets

  • Core Circuit

    1 sets

  • Leg Raises

    Primary: Hip Flexors · Secondary: Core

    1 sets

  • Dumbbell Russian Twists

    Primary: Core

    1 sets

  • Plank

    Primary: Core

    1 sets

  • Rest

    1 sets

  • Leg Raises

    Primary: Hip Flexors · Secondary: Core

    1 sets

  • Dumbbell Russian Twists

    Primary: Core

    1 sets

  • Plank

    Primary: Core

    1 sets

  • Rest

    1 sets

  • Leg Raises

    Primary: Hip Flexors · Secondary: Core

    1 sets

  • Dumbbell Russian Twists

    Primary: Core

    1 sets

  • Plank

    Primary: Core

    1 sets