Torso Only F3

I use this custom program after a powerlifting phase, which has led to great lower body gains but also left my upper body lagging. I also do one day of olympic weightlifting, so legs and lower back are not completely left behind.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Barbell)

Military Press (Barbell)

Bilbo Bench Press

Dip (Weighted)

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

Bicep Curl (EZ Bar)

Neck Flexion

Chest 

Pull-Up (Weighted)

Bent Over Row (Barbell)

Preacher Curl (EZ Bar)

Hammer Curl

French Press

Overhead Tricep Extension (Cable)

Wrist Curls

Reverse Wrist Curl (Barbell)

Neck Extension

Arms

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Farmer's Walk (Weighted)

Neck Lateral Flexion

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