Essential seven gym exercises, as advised by my personal trainer, for enhancing upper-body power

Looking to strengthen your upper body and engage your core muscles? Here's a workout that could be just what you need. This routine, while not attributed to a specific personal trainer, has been designed to target the upper body and provide a challenging workout.

The Exercises

Single-arm Seated Row: In this exercise, move the pulley to the top of the cable machine, hold the handle in one hand, and pull the handle to the side of your torso while keeping your core engaged and back flat. This exercise consists of 4 sets, 12 reps on each side. Maintain the form while upping the weight if needed.
Cable Straight-Arm Pull-Down: Move the pulley to the top of the cable machine, hold the bar in both hands, and pull the cable to your thighs while engaging your core and keeping your arms extended. This exercise also consists of 4 sets, but with 15 reps.
Barbell Bent-Over Row: This exercise involves bending over at the waist while holding a barbell, pulling it up to your torso, and lowering it back down. This exercise is performed for 12 reps.
Pull-Up: Engage your core, squeeze your shoulder blades together, and pull yourself up until your chin is above the bar. This exercise, along with the chin-up, consists of 4 sets and 12 reps. If you find the pull-up too difficult, an assisted pull-up can be used.
Chin-Up: Similar to the pull-up, but with a grip that faces your palms towards you.
Dumbbell Chest Press on Gym Ball: This exercise involves performing dumbbell chest presses while sitting on a gym ball. This exercise consists of 12 reps.
Arnold Press: Sit on a weights bench with back support, hold dumbbells by your shoulders, and press them straight up while rotating your wrists so your palms face away from you at the top of the move. This exercise consists of 4 sets and 12 reps.
Low Pull-Up: Place a barbell on J-hooks in a squat rack so the bar is roughly chest height. Hold the bar with hands just wider than shoulder-width apart, and pull your body up until your chin is over the bar. This exercise also consists of 4 sets and 12 reps.

The Approach

This workout is recommended to be done with a mind-muscle connection, focusing on each movement and the muscles it targets. Make sure to increase the weight when the exercise becomes too easy. The workout focuses on the upper body and includes exercises that engage the core muscles.