Grappler Upper ROI — Mid Zone Optimale 

Unlock your grappling potential with the Grappler Upper ROI — Mid Zone Optimale program. Over 18 weeks, you'll train four days a week, focusing on building strength and endurance in your upper body to enhance your performance on the mat. This program is designed to optimize your mid-zone power, ensuring you develop the explosive strength needed for grappling success. Get ready to elevate your game and achieve your fitness goals with targeted, effective workouts that deliver results.

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Week 1

Week 2

Week 3

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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Seated Row (Machine)

Lateral Raise (Cable)

Preacher Curl (Barbell)

Overhead Tricep Extension (Cable)

Upper (Pecs/Dos Force)

Hack Squat

Leg Press

Romanian Deadlift (Dumbbell)

Leg Curl

Abs Crunch (Machine)

Lower (Maintien)

Pull-Up (Bodyweight)

Rear Delt Fly (Machine)

Hammer Curl (Dumbbell)

Dip (Bodyweight)

Upper (Épaules/Bras Esthétique

Lat Pulldown

Upper (Intensité Mix)

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