D's Push Pull

To build an impressive upper body in the shortest amount of time. As a dad to young children, my time is limited but my desire to look good still remains! This program is built for speed by only focusing on the areas that provide the most bang for your buck looks wise without committing huge amounts of time in the gym. It follows a volumised approach by adding sets each week, fool-proofing the progression scheme.

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Week 1

Week 2

Week 3

Week 4

Romanian Deadlift (Barbell)

Lat Pulldown (Neutral Grip)

Seated Row (Machine)

Back

Seated Shoulder Press (Dumbbell)

Overhead Press (Barbell)

Shoulders

Lat Pulldown (Close Grip)

Lat Pulldown

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