Zion’s Upper/Lower Split

To help me achieve the body I have been aiming for for my pro wrestling career

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Week 1

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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

Week 17

Week 18

Train as hard as you can. 20 minutes cardio after work out

Deadlift (Barbell)

Bench Press (Barbell)

Pec Deck (Machine)

Seated Row (Cable)

Single Arm Row (Dumbbell)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Pushdown (Cable)

Upper Day 1

Romanian Deadlift (Barbell)

Standing Calf Raise (Barbell)

Hack Squat

Leg Press (45 Degrees)

Hip Thrust (Machine)

Leg Curl

Leg Extension

Decline Crunch

Lower Day 1

Squat (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Cable Crunch

Lower Day 2

Bench Press (Smith Machine)

JM Press (Smith Machine)

Power Shrug (Smith Machine)

Chest Press (Machine)

Wide Grip Lat Pulldown

Reverse Pec Deck

T-Bar Row

Bicep Curl (Dumbbell)

Overhead Extension (Dumbbell)

Upper Day 2

Lateral Raise (Dumbbell)

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