Eric Roberts walks through seven upper-body exercises in an alternating press-pull pattern: incline press, lat pulldown, cable chest press, seated cable row, then triceps extension, biceps curl, and side lateral raise. He says these seven movements deliver a complete upper-body stimulus in one session.
Here is how to set up an example upper body workout. Start with some sort of pressing movement like you see me doing with this incline press. Then move into some sort of pulling movement. I'm doing a lat pulldown right here for this. You're then going to go back to some sort of pressing movement. I'm doing a cable chest press machine. Then go back to some sort of pulling movement. Again, I chose the seated cable row. Then let's go into some isolation movements. You're going to see me doing a tricep extension right here. here, a bicep curl right here, and then finishing off with some sort of side lateral raise. If you do those 7 exercises on an upper body day, I promise you that will be more than enough.
