CAPTCHA

**CAPTCHA** is a comprehensive 10-week workout program designed to challenge and strengthen your upper body with a focus on push and pull movements. Committing to 30 sessions over the course of this program, you'll engage in a variety of exercises including the Bench Press, Lat Pulldowns, and Cable Crossovers, ensuring a balanced approach to muscle development. Each workout is structured to push your limits while allowing for progressive overload, helping you achieve your strength goals. Get ready to transform your physique and elevate your lifting game!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Lateral Raise (Machine)

Tricep Extension (Machine)

Cable Crossover

Rear Delt Fly (Dumbbell)

V-Handle Tricep Pushdown (Cable)

PUSHAYYY

Lat Pulldown

Alternating Dumbbell Curl

T-Bar Row

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Hammer Curl

PULLA

Pull-Up (Bodyweight)

Overhead Press (Machine)

Preacher Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Chest Press (Machine)

Dip (Bodyweight)

Bicep Curl (Cable)

PUSHA PULLA

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