New year Upper/Lower

Kickstart your fitness journey with the **New Year Upper/Lower** program! Over the course of 8 weeks, you'll engage in 32 dynamic workouts that alternate between upper and lower body training, ensuring balanced muscle development and optimal recovery. Each session incorporates a mix of compound and isolation exercises, including the Incline Bench Press and Squats, tailored to enhance strength and endurance. With a focus on progressive overload and varied rep ranges, you'll build muscle and boost your performance, setting the stage for a stronger, fitter you in the new year!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Mr Olimpia Later Raise

Bayesian Curl

Tricep Pushdown (Cable)

Dorian Yates Back Machine

High Row

Abs Crunch (Machine)

Upper “A”

Squat (Barbell)

Leg Press

Leg Extension

Lying Leg Curl

Hyperextension

Calf Raise (Machine)

Lower “A”

Incline Tricep Extension (Dumbbell)

Single Arm Tricep Extension (Cable)

Bicep Curl (Cable)

Incline Curl (Dumbbell)

Lateral Raise (Machine)

Bent Over Row (Dumbbell)

Single Arm Row (Cable)

Rear Delt Fly (Machine)

Cable Crossover

Upper “B”

Seated Hamstring Curl

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Lower “B”

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