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21-Day Workout for a Chiseled Upper Body

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  • 60-90 min

  • 6

  • Yes

Routine

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Workout B

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 6

Plate Raises

Equipment
Weight Plates
Sets
3
Reps
AMAP
Rest
30 sec
Play How to
*Alternate with dumbbell row. Do as many reps as possible.
Exercise 4 of 6

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
12-15
Rest
30 sec
Play How to
*Alternate with incline dumbbell flye. hold the end position (elbows flared) for two seconds on each rep.
Exercise 6 of 6

Pushdown

Equipment
Adjustable Cable Machine
Sets
3
Reps
12-15
Rest
30 sec
How to
*Use rope attachment. Stop each rep just short of locking out your elbows.
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Abs Body Part Icon
Abs
Arms Body Part Icon
Arms
Legs Body Part Icon
Legs
Back Body Part Icon
Back
Shoulders Body Part Icon
Shoulders
Chest Body Part Icon
Chest
Full-Body Body Part Icon
Full-Body
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