Upper Body Bodybuilding - Lower Body Strength

For those who build leg muscles on low volume and want to focus on hypertrophy for the upper body and big heavy compounds for the lower body. Focus: upper body, sub focus: shoulders.

Add sets and increase intensity as needed. 

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Week 1

Week 2

Week 3

Week 4

Neutral Grip Dumbbell Bench Press

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Tricep Extension (Machine)

Barbell Row

Lat Pulldown (Single Arm)

Standing Pullover (Cable)

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Squat (Barbell)

Back Extension (Weighted)

Leg Extension

Chest Press (Machine)

Abs Crunch (Machine)

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

Lateral Raise (Dumbbell)

Lu Raise

Deadlift (Barbell)

Leg Press

Leg Curl

Incline Bench Press (Dumbbell)

Cable Flexion Row

Bicep Curl (EZ Bar)

Upright Row (Barbell)

Decline Crunch (Weighted)

Face Pull

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