**UPPPER HOLD THE LOWER** is a dynamic 12-week program designed to sculpt and strengthen your upper body while enhancing overall muscle balance. With three focused training days each week, you'll engage in targeted exercises like the Bench Press and Chin-Ups, ensuring you build power and definition in your chest, back, and arms. This program combines compound lifts with supersets to maximize your time and results, making it perfect for lifters looking to elevate their game. Get ready to push your limits and achieve a stronger, more defined upper body!

This programme is more suited to someone trying to obtain a more upper body focused physique, on your off days you should do at least two days of cardio or supplement with some sort of sport such as swimming, football, tennis etc.

UPPPER HOLD THE LOWER

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Standing Pullover (Cable)

Chest Press (Machine)

Cable Crunch

Tricep Extension (Cable)

Chest focused

Chin-Up (Weighted)

Incline Bench Press (Barbell)

Hanging Leg Raise

Kroc Row

Back focused

Dip (Weighted)

Incline Curl (Dumbbell)

Upright Row (Dumbbell)

Lateral Raise (Cable)

Decline Crunch

Arms focused 

undefined reviews for UPPPER HOLD THE LOWER