Upper Builder - 5x Weekly

To increase Upper Body musculature & strength while still improving lower body at a slower rate than a "normal" program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Cable Crunch

Pull-Up (Weighted)

Teres Pulldown

Lat Row (Bilateral)

T-Bar Row

Chest Press (Machine)

Pec Deck (Machine)

Reverse Pec Deck

Lateral Raise (Machine)

Chest/Back/Delts

Preacher Curl (Machine)

Overhead Extension (Machine)

Lying Leg Curl

Hip Adductor (Machine)

Pendulum Squat

Leg Press

Arms + Legs

Preacher Curl (EZ Bar)

Incline Bench Press (Smith Machine)

Bench Press (Dumbbell)

Chest Fly (Cable)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push/Arms

Pull-Up (Neutral Grip, Weighted)

Step-Back Row

Romanian Deadlift (Barbell)

Machine Upper Back Row

Wide Grip Lat Pulldown

Standing Pullover (Cable)

Pull - FB

Lateral Raise (Dumbbell)

Bicep Curl (EZ Bar)

Shoulder Press (Machine)

Medial Head Extension

Arms/Delts

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