Upper Back & Shoulder Supremacy (1)

Blow up your shoulders while building a strong and resilient upper back.

This is a 5 day spilt consisting of 2 Upper Body Days, 2 Lower Body Days and 1 Blessed Arm Day.

This program has a focus on higher rep ranges to promote muscular endurance and joint stability. Lift with good form and don't rush through sets to meet these objectives.

I suggest that you start out with lower weights to hit the higher rep ranges. As the weeks go by increase the lifting weight and lower your reps until reaching the minimum rep range.

This program can be run on repeat. Just start with the higher rep ranges and repeat the cycle. You should notice that your high rep weight starting point is more than the last time. 

Chest is mostly maintenance. If you want more chest action throw in some chest flys at the end of upper body workouts.

In this program lower body is not an after thought and the goals for these days are a combination of Hypertrophy and increasing Athleticism. 

Feel free to add extra sets for 1 or 2 exercises per workout and exchange lifts for similar movement patterns that you like.

Progress in your lifting weight when appropriate, and stay 1-2 reps from failure. Sets with 10 RPE are meant to go to muscular failure.

Finally don't rest longer than 2 minutes for Compound movements.

Don't rest longer than 1 minute for Isolation movements.

Don't rest longer than 30 seconds for supersets.

Good luck and get big.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Decline Sit Up (Weighted)

Shoulder Boulders 🪨

Clean (Barbell)

Split Squat (Dumbbell)

Hip Adductor (Machine)

QuadCare 🦵🏥

Lu Raise

Upright Row (Cable)

GunDay FunDay🔫💪🏾

Barbell Row

Behind-The-Neck Press (Smith Machine)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Back Abomination 🦍

Stiff Leg Deadlift

Back Extension

Hamstring Curl

Leg Extension

Hip Abductor (Machine)

Posterior Train 🚂

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