Upper Focus

This is a copied program from Basement Bodybuilding video on Allan Thral youtube Channel :
https://youtu.be/zmi8WfCN45o?si=N6k90oJm3741KmS4

everything you need to know is in the video. 

I only tweaked it about, and added some excersizes that I want to do.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Stiff Leg Deadlift

Chin-Up (Weighted)

Lat Pulldown

T-Bar Row

Preacher Curl (EZ Bar)

Rear Delt Fly (Machine)

Pull A

Bench Press (Smith Machine)

AD Press (Smith Machine)

Lateral Raise (Cable)

Overhead Extension (EZ Bar)

Leg Extension

Zercher Carry

Push A

Lat Pulldown (Single Arm)

Seated Row (Cable)

Bicep Curl (Barbell)

Face Pull

Upright Row (Barbell)

Leg Curl

Pull B

Incline Bench Press (Smith Machine)

Behind-The-Neck Press (Smith Machine)

Lateral Raise (Dumbbell)

JM Press (Smith Machine)

Leg Press

Push B

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