StrengthUpper Body — Volume
A 55-minute upper-body volume session for men on cables and machines. Seated chest press and decline wide-grip rows build the torso, standing shoulder presses cover the delts, and single-arm curls plus overhead rope extensions finish the arms at 12 reps throughout.
Upper Body — Volume at a glance
- Level
- Intermediate
- Duration
- 55 minutes
- Exercises
- 5
- Estimated burn
- ~430 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Chest, Back, Shoulders, Biceps, Triceps
- Category
- Strength
- Made for
- Men
- Price
- Free
5 exercises in Upper Body — Volume
- 3 × 10
- 3 × 10
- 3Barbell standing shoulder press3 × 12
- 3 × 12
- 3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Upper Body — Volume
Constant tension is the theme — cables never let the muscle rest at the top or bottom. Rest 75 seconds. Take the last set of each movement close to failure; with machines that is safe to do without a spotter.
Upper Body — Volume — questions
How long does Upper Body — Volume take?
About 55 minutes from the first set to the last. The session contains 5 exercises and burns roughly 430 kcal for an average trainee.
What equipment do you need for Upper Body — Volume?
Gym machines and cables. The session is built around Cable Seated Chest Press, Cable Decline Seated Wide-grip Row, Barbell standing shoulder press and more, and every exercise comes with a demo video in the GymiaFit app.
Is Upper Body — Volume suitable for beginners?
Upper Body — Volume is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Upper Body — Volume work?
Chest, Back, Shoulders, Biceps, Triceps. 5 exercises, starting with Cable Seated Chest Press, Cable Decline Seated Wide-grip Row, Barbell standing shoulder press.
Is Upper Body — Volume free?
Yes. Upper Body — Volume 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.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Upper Body — Volume into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.