NEW UPPER 2026 RUTINE - SHOULDER AND CHEST PRIORIT

**NEW UPPER 2026 ROUTINE** is a dynamic 10-week program designed to transform your upper body strength and aesthetics. With 40 training days packed into a structured schedule, you'll engage in a variety of targeted exercises that focus on the chest, back, shoulders, and arms. Each session is crafted to challenge your limits, combining free weights and machines to build muscle and improve performance. Get ready to elevate your gains and redefine your upper body physique!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Lateral Raise (Dumbbell)

Hip Adductor (Machine)

Pendulum Squat

Lying Leg Curl

Leg Press (45 Degrees)

Leg Extension

Seated Calf Raise

Incline Bench Press (Barbell)

T-Bar Row

Chest Fly (Cable)

Wide Grip Pull-Up

Rear Delt Fly (Machine)

Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Bench Press (Barbell)

Barbell Row

Pec Deck (Machine)

Seated Wide-Grip Row (Cable)

Chest Press (Machine)

Seated Dip (Machine)

Preacher Curl (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Romanian Deadlift (Barbell)

Leg Curl

Hack Squat

Calf Raise (Machine)

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