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Upper lower upper arms

by Matyi Szajer
5.0
(1 rating)

Program Description

if you have weaker arms like me give it a shot and let me know how you like it

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 18, 2025 01:11
  • Last Edited
    Oct 20, 2025 12:49

Summary

Transform your upper body with the "Upper Lower Upper Arms" program, a comprehensive 16-week journey designed for serious lifters. This 4-day-a-week plan focuses on building strength and definition in your upper body, targeting the chest, back, shoulders, and arms through a variety of effective exercises. Each session incorporates both free weights and machines, ensuring a balanced approach to muscle development. Get ready to unlock your potential and sculpt the upper body you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
12.2%
Upper Back
11.7%
Biceps
10.9%
Middle Delts
7.8%
Chest
7.8%
Lats
7.8%
Rear Delts
5.7%
Hamstrings
4.7%
Quadriceps
4.7%
Abs
3.9%
Forearms
3.5%
Glutes
3.1%
Adductors
2.3%
Lower Back
0.8%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Bench Press (Wide Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Incline Bench Press (Smith Machine)
2
-
5
Pull-Up (Weighted)
2
-
6
Chest Supported Row (Machine)
2
-
7
Single Arm Iso Row
1
-
8
Standing Shoulder Press (Dumbbell)
1
-
9
Single Arm Rear Delt Cable Fly
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Dip (Weighted)
1
-
12
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Barbell)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
JM Press (Smith Machine)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
13
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Single Arm Iso Row
1
-
4
Bench Press (Wide Grip)
1
-
5
Incline Bench Press (Dumbbell)
1
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Rear Delt Fly (Cable)
1
-
9
Seated Shoulder Press (Dumbbell)
1
-
10
Incline Curl (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
2
-
12
Single Arm Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Lateral Raise
2
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Tricep Pushdown (Cable)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Dip (Weighted)
1
-
6
Incline Hammer Curl (Dumbbell)
1
-
7
Rear Delt Fly (Cable)
2
-
Week 1
1 / 16 Weeks
Day 1
1
Chest Supported Lateral Raise
2 Sets
-
2
Bench Press (Wide Grip)
1 Set
-
3
Chest Fly (Cable)
1 Set
-
4
Incline Bench Press (Smith Machine)
2 Sets
-
5
Pull-Up (Weighted)
2 Sets
-
6
Chest Supported Row (Machine)
2 Sets
-
7
Single Arm Iso Row
1 Set
-
8
Standing Shoulder Press (Dumbbell)
1 Set
-
9
Single Arm Rear Delt Cable Fly
1 Set
-
10
Single Arm Tricep Extension (Cable)
2 Sets
-
11
Dip (Weighted)
1 Set
-
12
Preacher Curl (Dumbbell)
3 Sets
-
Day 2
1
Leg Curl
2 Sets
-
2
Squat (Barbell)
2 Sets
-
3
Romanian Deadlift (Barbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Abs Crunch (Machine)
3 Sets
-
Day 4
1
Chest Supported Lateral Raise
2 Sets
-
2
Standing Shoulder Press (Dumbbell)
1 Set
-
3
Tricep Pushdown (Cable)
2 Sets
-
4
Preacher Curl (EZ Bar)
2 Sets
-
5
Dip (Weighted)
1 Set
-
6
Incline Hammer Curl (Dumbbell)
1 Set
-
7
Rear Delt Fly (Cable)
2 Sets
-
Day 3
1
Pull-Up (Weighted)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Single Arm Iso Row
1 Set
-
4
Bench Press (Wide Grip)
1 Set
-
5
Incline Bench Press (Dumbbell)
1 Set
-
6
Chest Fly (Cable)
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
8
Rear Delt Fly (Cable)
1 Set
-
9
Seated Shoulder Press (Dumbbell)
1 Set
-
10
Incline Curl (Dumbbell)
3 Sets
-
11
JM Press (Smith Machine)
2 Sets
-
12
Single Arm Tricep Extension (Cable)
1 Set
-
13
Overhead Tricep Extension (Cable)
2 Sets
-