Sid's upper lower

Building a balanced aesthetic physique and a good level or bodybuilding strength.

For overloading in this progam if you hit the upper rep threshold with clean reps 3 weeks in a row increase the weight by the lowest increment available, master the weight then increase it otherwise you won't be making proper progress.

Stagger the increases in weight if you have hit the criteria to overload on multiple exercises in 1 workout as you a new weight could or will have an effect on the exercises after it

Rest period should be 3 or 4 minutes on the hardest exercises or sets squats, Bulgarian split squats and deadlifts. 1-2 minutes for side raises, tricep extension and calf raises.

default

Sid's upper lower (1)

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Dip (Weighted)

Chin-Up (Weighted)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Upper B

High Bar Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Deadlift (Barbell)

Single leg back Extension hold

Back Extension

Lying Leg Curl

Calf Raise (Leg Press)

Hip Adductor (Machine)

Hip Abductor (Machine)

Hanging Leg Raise

Lower A

Squat (Paused)

Leg Extension

Single leg Back Extension

Back Extension (Hold)

Lying leg curl (Single Leg)

Zercher jefferson curl

Plank

Lower B

Bench Press (Dumbbell)

Pull-Up (Weighted)

Dumbbell Row

Face Pull

Single Arm Rear Delt Cable Fly

Overhead Tricep Extension (Cable)

Upper A

0 reviews for Sid's upper lower