Mike sommer UPPER LOWER AB

Unleash your strength with the Mike Sommer UPPER LOWER AB program, a comprehensive 8-week training plan designed for serious lifters. This 4-day split focuses on building muscle and enhancing endurance through targeted upper and lower body workouts, integrating supersets and a variety of machine and free weight exercises. Expect to challenge your limits while sculpting your physique with a balanced approach that emphasizes both strength and stability. Get ready to transform your training and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg Curl

Overhead Tricep Extension (Cable)

Lower A

Lying Leg Curl

Squat (Barbell)

Single Arm Tricep Extension (Cable)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

T-Bar Row

Seated Row (Cable)

High Row

Rear Delt Fly (Cable)

Chest Supported Row (Machine)

Lat Pulldown

Bench Press (Barbell)

Incline Chest Press (Machine)

Shoulder Press (Plate Loaded)

One Arm Lateral Raise (Cable)

External Rotation

Upper A

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