J Nips Bodybuilding Plan | Upper Lower

Upper Lower Bodybuilding plan with an emphasis on controlled eccentric movement and long length partials. Weeks 1-5 are mostly the same with some variation in order. Weeks 6-10 have a few new workouts

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

One Arm Lateral Raise (Cable)

Incline Chest Press (Smith)

Chest Fly (Cable)

Skull Crusher

Lat Pulldown (Single Arm)

Chest Supported Row (Machine)

Lat Prayer

Upper #1

Leg Curl

Hip Adductor (Machine)

Squat (Smith Machine)

Leg Extension

Seated Calf Raise

Lower #1

Seated Row (Cable)

Pull-Up (Assisted)

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Dip (Assisted)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Upper #2

Lat Pulldown

Bayesian Curl

Preacher Curl (Barbell)

French Press

Tricep Extension (Cable)

Abs Crunch (Weighted)

Arms + Weak Points

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Overhead Tricep Extension (Cable)

T-Bar Row

Wide Grip Lat Pulldown

Lat Pulldown (Neutral Grip)

Reverse Pec Deck

Preacher Curl (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Cable)

Lying Leg Curl

Leg Press

Romanian Deadlift (Barbell)

Standing Calf Raise

Lower #2

Glute-Ham Raise

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Leg Raise (Captain's Chair)

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