3-day fullbody (upper focus)

Running full body with an upper body focus, without neglecting lower. Expect progress on upper body parts and maintenance on lower.

Most of the 2 set isolation exercises can be moved around or clustered. Just do 4 sets on each day and alternate. Same amount of sets/reps on average.

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Incline Bench Press (Dumbbell)

Seated Row (Cable)

Hack Squat

Lat Pulldown

Overhead Extension (EZ Bar)

Bicep Curl (EZ Bar)

Lateral Raise (Dumbbell)

Pec Deck (Machine)

Shoulder Press (Machine)

Abs Crunch (Machine)

Bench Press (Barbell)

Bent Over Row (Dumbbell)

Leg Press

Pull-Up (Band)

Skull Crusher (Dumbbell)

Hammer Curl (Dumbbell)

Face Pull

Seated Calf Raise

Arnold Press

Back Extension

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