Høj intensitet upper lower

**Høj intensitet upper lower** is a dynamic 10-week program designed to elevate your strength and conditioning through high-intensity upper and lower body workouts. Comprising 40 training sessions, this program focuses on a variety of exercises targeting major muscle groups, ensuring balanced development and improved performance. Each workout incorporates a mix of compound and isolation movements, with a keen emphasis on progressive overload to maximize gains. Get ready to push your limits and transform your physique with this structured approach to high-intensity training!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Preacher Curl (Dumbbell)

Chest Fly (Machine)

Incline Chest Fly (Dumbbell)

Tricep Pushdown (Cable)

Lat Pulldown

Y Raise

Kelso Shrug

Romanian Deadlift (Dumbbell)

Leg Extension

Seated Calf Raise

Seated Hamstring Curl

Sissy Squat

Abs Crunch (Weighted)

Dragon Fly

Incline Bench Press (Smith Machine)

Bayesian Curl

Hammer Curl (Cable)

Chest Supported Row (Machine)

Face Pull

Overhead Tricep Extension (Cable)

Nordic Curl

Leg Curl

Cable Crunch

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