StrengthUpper Body — Foundations
A 40-minute beginner upper-body session for men on assisted equipment. Kneeling assisted dips and close-grip chin-ups introduce the two hardest bodyweight patterns at a manageable load, iso-lateral shoulder presses build overhead strength, and cable curls finish the arms.
Upper Body — Foundations at a glance
- Level
- Beginner
- Duration
- 40 minutes
- Exercises
- 4
- Estimated burn
- ~290 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Chest, Back, Shoulders
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Upper Body — Foundations
- 3 × 10
- 2Assisted chin up reverse close grip3 × 10
- 3Iso Lateral Shoulder Press Both Arms2 × 12
- 4Biceps curl cable wide grip crossover machine2 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Upper Body — Foundations
Two to three sets of ten to twelve with 90 seconds of rest. Assistance is what lets a beginner train the full range from the start — reduce it by one plate whenever every set feels controlled, and eventually the machine becomes unnecessary.
Upper Body — Foundations — questions
How long does Upper Body — Foundations take?
About 40 minutes from the first set to the last. The session contains 4 exercises and burns roughly 290 kcal for an average trainee.
What equipment do you need for Upper Body — Foundations?
Gym machines and cables. The session is built around Assisted Chest Dip (kneeling), Assisted chin up reverse close grip, Iso Lateral Shoulder Press Both Arms and more, and every exercise comes with a demo video in the GymiaFit app.
Is Upper Body — Foundations suitable for beginners?
Yes. Upper Body — Foundations is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Upper Body — Foundations work?
Chest, Back, Shoulders. 4 exercises, starting with Assisted Chest Dip (kneeling), Assisted chin up reverse close grip, Iso Lateral Shoulder Press Both Arms.
Is Upper Body — Foundations free?
Yes. Upper Body — Foundations is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Upper Body — Foundations into the GymiaFit app — free, no account tricks, no paywall.
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