Upper Body Machine Only Workout

You’ll find that this upper body machine workout can probably be done with a single cable column, which makes it a pretty versatile training plan, but it’s also built with hotel gyms in mind, where they tend to be a bit more loaded up on pin selectors, particularly names like Technogym.

To learn more about some of the upper body gym equipment we will be talking about, check out our guide to the best back machines to use next. It dives into what we like and why we like them.

Muscles Worked

• Pectoralis (Chest)
• Rhomboid (Middle/Upper Back)
• Deltoids (Shoulders)
• Latissimus Dorsi (Back V)
• Biceps (Guns)
• Triceps (Bigger Guns)

The Moves…

Aim to work through each of these resistance machines, with one minute rest between the sets.

In the first two sets of each station, go slower up and down than you normally would. This means pick lighter weights and gradually find your ideal 12 rep range 3rd set weight.

(P) means primary muscle

• • Pullover: 12 – 12 – Fail | Lats (P) – Rhomboids – Intercostals – Rear Delts – Core.
    Nothing seems to warm me up like this bad boy. Considered to be the best lats movement, it also hits the chest too. 
    
    
  • Low Row: 3 Sets > 12 – 12 – Fail inc dropping weight to complete fail | Rhomboids (P) – Lats – Biceps – Trapezius – Rear Delts.
    The elite back movement, follows up a great lats smasher, it engages your biceps too, and when you throw in another pull movement, there isn’t much more you need to do for your biceps. 
    
    
  • Close Grip Pulldown: 3 Sets >  12 – 12 – Fail (as above method) | Rhomboids (P) – Lats (P) – Biceps (P) – Trapezius – Rear Delts. 
    I’ve put this as the final back move, and performed correctly, you can make this into a really solid bicep exercise. If you’re lucky and have access to those Watson close grip handles, you can get a really good pump here.
    
    
  • Chest Press: 3 Sets >  12 – 12 – Fail | Pecs (P) – Front Delt – Triceps.
    I’m not precious on which one of these you use, whether it’s incline, decline or flat. The difference for the average person is extraordinarily insignificant.
    
    
  • Pec Flye: 3 Sets >  12 – 12 – Fail | Pecs (P) – Front Delts. 
    Similar to chest press, don’t worry if it’s called a Pec Deck instead, the focus here is on the range of motion you work on. This can also be traded in with a cable crossover.
    
    
  • Shoulder Press: 3 Sets > 12 – 12 – Fail | Delts (P) – Triceps. 
    Carrying on with the push part of this upper body workout, kill off the delts and upper chest with the shoulder press.
    
    
  • S/Set – Tricep Pushdown: 3 Sets > 12 – 12 – Fail | Triceps (P). 
    Superset this with the Lats machine below. I’m a big fan of overhead tricep extension using a rope on the column, and underhand leaves a nice feeling too. Pick your poison.
    
    
  • S/Set – Lat Raise: 3 Sets > 12 – 12 – Fail | Delts (P) 
    Supersetting this with a tricep blast, smash out what’s left of your deltoids with the lateral raise. If the fitness suite you’re in doesn’t have a lateral raise machine, then stick a handle on the cable machine and perform the movement that way.
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