Upper body

Unleash your upper body potential with this comprehensive 18-week program designed to build strength and definition. With workouts scheduled 18 days over the duration, you'll target key muscle groups through a variety of exercises, including Seated Rows, Dumbbell Curls, and Shoulder Presses. Each session is structured for optimal intensity, ensuring you push your limits while maintaining proper form. Get ready to sculpt your upper body and achieve your fitness goals!

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Seated Row (Machine)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Standing Shoulder Press (Dumbbell)

Lat Pulldown

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