UL/UL (1)

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Week 1

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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

Warm up with banded pullups, finish with banded if can't complete

Pull-Up (Bodyweight)

Overhead Press (Barbell)

Barbell Row

Seated Row (Machine)

Face Pull

Preacher Curl (EZ Bar)

Hammer Curl (Cable)

Side Lying External Rotation

Prone Y Raises

Romanian Deadlift (Barbell)

Hack Squat

Hamstring Curl

Standing Calf Raise

Hip Adductor (Machine)

Cable Adduction

Short Foot Activation

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Reverse Pec Deck

Dip (Weighted)

Chest Fly (Cable)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Band Pull Apart

Cross Body Cable Rear Delt Raise

Bulgarian Split Squat (Barbell)

Hip Thrust (Machine)

Leg Extension

Lateral Step Downs

Standing Hip CARS

Seated Decline Bicep Curl

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