Kapkin's Program #2 (4d/w)

Elevate your upper body strength with Kapkin's Program #2, a focused 5-week training plan designed for four days a week. This program features a mix of push and pull workouts, incorporating pyramid sets and supersets to maximize muscle engagement and growth. With an emphasis on dumbbell exercises, you'll build strength in your chest, back, shoulders, and arms while honing your core stability. Get ready to challenge yourself and achieve noticeable results!

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Upper Body (Push)

Single Arm Row (Dumbbell)

Pullover (Dumbbell)

Incline Curl (Dumbbell)

Hammer Curl

Upper Body (Pull)

Romanian Deadlift (Dumbbell)

Arnold Press

Incline Tricep Extension (Dumbbell)

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