Advanced Upper Body Workouts With Machines

Advanced upper-body machine workouts built around high-effort compounds, targeted accessory volume, and progressive loading so trained lifters can keep driving strength and hypertrophy.
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Workout 1

7 exercises21 sets

Advanced Upper-Body Machine Overload

Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius, Side Delts

A machine-based upper-body template for advanced lifters using heavy compounds first, then targeted accessory work. Train close to failure while preserving form and recoverability.

  1. 1
    Machine Incline Bench Press
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    1Exercise

    Machine Incline Bench Press

    Rest 2m 30s

    • 110 reps x 60 kgRIR 2
    • 28 reps x 70 kgRIR 1
    • 36 reps x 80 kgRIR 1

    Pin shoulders down and back, keep wrists stacked, and finish each rep without bouncing out of the bottom.

  2. 2
    Lat Pulldown
    anatomy
    2Exercise

    Lat Pulldown

    Rest 2m

    • 110 reps x 65 kgRIR 2
    • 28 reps x 75 kgRIR 1
    • 36 reps x 85 kgRIR 1

    Drive elbows toward ribs, keep torso angle consistent, and avoid shrugging at peak contraction.

  3. 3
    Machine Seated Row
    anatomy
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    3Exercise

    Machine Seated Row

    Rest 2m

    • 110 reps x 60 kgRIR 2
    • 28 reps x 70 kgRIR 1
    • 36 reps x 80 kgRIR 1

    Initiate by pulling through elbows, pause briefly at full contraction, and avoid lumbar extension.

  4. 4
    Machine Overhead Press
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    4Exercise

    Machine Overhead Press

    Rest 2m

    • 110 reps x 40 kgRIR 2
    • 28 reps x 45 kgRIR 1
    • 36 reps x 50 kgRIR 1

    Keep ribs down, press through full shoulder elevation, and control lockout instead of snapping through it.

  5. 5
    Machine Lateral Raise
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    5Exercise

    Machine Lateral Raise

    Rest 1m 30s

    • 115 reps x 20 kgRIR 2
    • 212 reps x 25 kgRIR 1
    • 310 reps x 30 kgRIR 1

    Lead with elbows, keep shoulders down, and stop each set before shrugging dominates.

  6. 6
    Machine Triceps Extension
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    6Exercise

    Machine Triceps Extension

    Rest 1m 15s

    • 112 reps x 35 kgRIR 2
    • 210 reps x 40 kgRIR 1
    • 38 reps x 45 kgRIR 1

    Keep upper arm fixed, fully extend without elbow slam, and control the eccentric each rep.

  7. 7
    Machine Bicep Curl
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    7Exercise
    Machine Bicep Curl

    Rest 1m 15s

    • 112 reps x 30 kgRIR 2
    • 210 reps x 35 kgRIR 1
    • 38 reps x 40 kgRIR 1

    Keep shoulders quiet, avoid swinging, and fully lengthen between reps for consistent tension.