Unleash your upper body potential with the Three Day Upper Split program! Over 10 weeks, you'll focus on building strength and muscle across your shoulders, back, and arms with just three workouts per week. Each session is packed with targeted exercises like the Dumbbell Overhead Press and Single Arm Row, ensuring you maximize your gains while keeping your schedule flexible. Get ready to sculpt your upper body and feel stronger than ever!

This is a weird setup to accommodate the fact I gave access to different equipment on certain days. Probably useless for anybody else.

Three Day Upper Split

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Arnold Press

Band Face Pull

Shoulders

Single Arm Row (Dumbbell)

Seated Row (Cable)

Pullover (Dumbbell)

Lat Pulldown

Incline Curl (Dumbbell)

Zottman Curl

Hammer Curl

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Chest Fly (Cable)

Skull Crusher

Tricep Kickback

Overhead Tricep Extension (Cable)

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