UPPPER HOLD THE LOWER

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.

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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 

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