upper

Unleash your upper body potential with this comprehensive 4-week program designed to sculpt and strengthen your muscles. Comprising 16 sessions, each lasting about 50 minutes, you'll engage in a variety of exercises targeting your back, shoulders, and arms using machines and dumbbells. Perfect for beginners and novices, this program balances intensity and technique, helping you build a solid foundation while achieving noticeable results. Get ready to elevate your lifting game and transform your upper body!

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Week 1

Week 2

Week 3

Week 4

Lat Pulldown

Rear Delt Fly (Dumbbell)

Dumbbell Row

Hammer Curl (Dumbbell)

Bicep Curl (Dumbbell)

Seated Shoulder Press (Dumbbell)

Incline Chest Press (Machine)

Overhead Tricep Extension (Cable)

Seated Row (Cable)

Chest Fly (Cable)

Lateral Raise (Machine)

Wide Grip Lat Pulldown

Barbell Row

Alternating Dumbbell Curl

Reverse Bicep Curl (Dumbbell)

Shrug (Dumbbell)

Single Arm Overhead Tricep Extension

Lateral Raise (Dumbbell)

Front Raise

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