Machine Circuit — Upper B
Machine-only upper, vertical-press and row lead. Machine shoulder press, pulldown, chest-supported T-bar row, pec deck, rear-delt fly, preacher curl, rope overhead extension. ~55 min, 7 exercises.
Estimated session
- Movements 7
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Machine Shoulder Military Press Lead press. Seat set so handles align at chin. Press straight up, control return. 2 warm-up sets first 3 × 10–8 · rest 2 min | 3 | 10–8 | 2 min |
| 02 | Wide-Grip Lat Pulldown Back width. Initiate from lats, bar to upper chest, no lean-back swing. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 03 | Lying T-Bar Row Back thickness. Chest on the pad, pull to lower ribs, squeeze mid-back. No torso lift. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 04 | Butterfly Pec deck. Deep stretch, squeeze pecs at midline, no slamming the pads. Final set AMRAP. 3 × 15–AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
| 05 | Reverse Machine Flyes Rear-delt priority. Soft elbows, lead with pinkies, squeeze rear delts. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 06 | Machine Preacher Curls Biceps. Full stretch at bottom, no swinging, squeeze at top. Final set AMRAP. 3 × 12, last AMRAP · rest 1 min | 3 | 12–AMRAP | 1 min |
| 07 | Cable Rope Overhead Triceps Extension Long-head bias. Deep overhead stretch, elbows in, full lockout. Final set AMRAP. 3 × 12, last AMRAP · rest 1 min | 3 | 12–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Machine/cable upper, 8-12 rep zone. Spend the freshest effort on the lead shoulder press (top set RPE 8-8.5); compounds before isolation. Holds: isolation AMRAP top sets (pec deck, preacher, rope) ride to RPE 9.5 — push reps, not load, there. Progression: add load on a movement only when every working set clears target reps at or below target RPE, else hold load and repeat. Subs: reverse pec deck for the rear-delt fly; iso-lateral row machine for the T-bar row; rope pressdown for overhead extension — match reps and RPE.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Machine Circuit — Upper B template?
Machine/cable upper, 8-12 rep zone. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Machine Circuit — Upper B, and how long does it take?
Machine Circuit — Upper B runs 7 movements and about 21 working sets, roughly 75 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Upper B version different?
Machine Circuit — Upper B is the upper b cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight