Upper body focused

A beginner friendly at home work to enhance the upper body while maintaining muscle balance.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Lat Pulldown

Behind-the-Neck Lat Pulldown

Dumbbell Row

Straight Arm Pulldown

Shrug (Dumbbell)

Dead Bug

Cable Crunch

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Dumbbell)

Leg Extension

Leg Curl

Standing Calf Raise

Romanian Deadlift (Dumbbell)

Chest Fly (Cable)

Bench Press (Dumbbell)

Pullover (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Upright Row (Dumbbell)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Concentration Curl

Overhead Extension (Dumbbell)

Tricep Kickback

Wrist Curls

Wrist Extension (Dumbbell)

Incline Bench Press (Dumbbell)

Skull Crusher (Dumbbell)

Preacher Curl (Dumbbell)

Seated Shoulder Press (Dumbbell)

Tricep Extension (Cable)

Lying Rear Lateral Raise

Wrist Rotations

Lying Reverse Fly

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