Joe's Upper Body

I'm playing soccer weekly, knees hurt and must deal with aches and pains. So this program keeps my upper body progressing while lower body gets whatever is needed based on where I'm at that week.

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Week 8

Week 9

Week 10

Week 11

Week 12

After rear delts, superset each movement with 3-5 sets of an ab exercise and then forearm iso.

Bench Press (Close Grip)

Pull Apart (Cable)

Lateral Raise (Dumbbell)

Push Up

Seated Overhead Press (Barbell)

Standing Face Pull (16C)

Bench Db Lateral Raises (4B)

Single-Arm Clean And Press

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