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UPPER UPPER LOWER
by Mike O.
5.0
(1 rating)
Program Description
The main focus of this program is the arms. The lagging triceps and biceps are going to get up to speed with the chest and back here.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Athletics
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Apr 23, 2024 09:06
Last Edited
May 13, 2024 04:34
down_app
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9.5
2
Pull-Up (Bodyweight)
1 Set
4 Sets
6-
10-12 Reps
@6
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Chest Supported Row (Dumbbell)
1 Set
3 Sets
5-10 Reps
8-10 Reps
@6
@9.5
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Shrug (Dumbbell)
3 Sets
15 Reps
@9
Day 2
1
Tricep Extension (Dumbbell)
1 Set
3 Sets
5-10 Reps
8-12 Reps
@6
@10
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
@9.5
3
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5
Hammer Curl
1 Set
3 Sets
5-10 Reps
8-10 Reps
@6
@10
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@10
7
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@10
8
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
10-15 Reps
8-10 Reps
@6
@9.5
2
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@9
3
Leg Extension
4 Sets
10-15 Reps
@9.5
4
Lying Leg Curl
4 Sets
10-15 Reps
@8.5
5
Seated Calf Raise
4 Sets
AMRAP
@10
6
Gripper
4 Sets
5-7 Reps
7
Wrist Curls
4 Sets
AMRAP
@10