JW’s Work Workout

**JW’s 12-Week Strength Program** is designed to elevate your lifting game with a focused approach on upper body strength, particularly targeting the arms and shoulders. Over 12 weeks, you'll engage in 72 workouts, each lasting approximately 40 minutes, incorporating a mix of barbell, dumbbell, and machine exercises. Expect to build muscle and enhance your overall fitness with a carefully structured regimen that includes overhead presses, lat pulldowns, and various curls. Get ready to push your limits and achieve your strength goals!

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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

Overhead Press (Barbell)

High Pull

JM Press (Smith Machine)

Bicep Curl (Barbell)

Dip (Assisted)

Underhand Lat Pulldown

Face Pull

Upper(arm/shoulder focus)

Standing Behind Neck Shoulder Press (Barbell)

Preacher Curl (Barbell)

Lying Tricep Extension (Barbell)

Cable Front Delt Raise

Lateral Raise (Dumbbell)

Reverse Pec Deck

Upper(Arm/Shoulder Focus)

Cardio

Abs Crunch (Machine)

Neck Extension

Neck Flexion

Rest Day (Cardio/Core)

Leg Press

Leg Day

Incline Bench Press (Smith Machine)

Bench Press (Barbell)

Dip (Bodyweight)

Pec Deck (Machine)

Chest Fly (Cable)

Bench Press (Close Grip)

Push Day

Lat Pulldown

Barbell Row

Deadlift (Barbell)

Pull Day

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