Upper body develop

Unleash your upper body potential with this focused 4-week bodybuilding program, designed for novice lifters looking to build strength and muscle. Each week features 24 workouts, combining classic movements like bench presses and bent-over rows with targeted accessory exercises to sculpt your chest, back, and arms. With a manageable 40-minute session time, you'll efficiently maximize your gains while honing your technique in a garage gym setting. Get ready to elevate your upper body strength and aesthetics!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Tricep Extension (Barbell)

Single Arm Overhead Tricep Extension

Lateral Raise (Dumbbell)

Rear Delt Row

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