Free personalized workout plan

Upper body builder

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
40 minutes/day | 4 days/week | 1 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength, Women's Increase Stamina, Men's Increase Stamina, Women's Tone Body, Men's Tone Body
Equipment
Barbell, Cable, Dumbbell, Machine, Pull up bar, Weight Plate
Statistics
Average Carido Intensity
30%
Average Exertion
70%
Description

So this program will focus on upper body development. One day will be dedicated to lower body. If you want to work more on your upper body, then try this. Tempo will be noted below exercises. 

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Circuit
Seated Behind The Neck Press
4 sets, 6 - 8 reps, (rest 120s)
A1 21x0 Rest 120 seconds before A2
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Weighted Pullup
4 sets, 6 - 8 reps, (rest 120s)
A2 21x0 Rest 120 seconds before A1
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Circuit
4 sets, 8 - 10, 10 - 12, 10 - 12, 10 - 12 reps, (rest 60s)
B1 3010 keep constant tension, don't lower the dumbbells too much. It's alternate so 1 hand will work, while the other hand will remain same position until the working hand doesnt finish rep. Your '' resting '' hand won't actually rest, you will keep it in isometric contraction. Rest 60 seconds before B2.
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4 sets, 10 - 12 reps, (rest 60s)
B2 2110
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Circuit
4 sets, 6 - 8 reps, (rest 120s)
A1 Keep the '' resting '' hand in isometric contraction, until the opposite hand finish the rep. Rest 120 seconds before A2
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4 sets, 6 - 8 reps, (rest 120s)
A2 31x0 Rest 120 seconds before A1
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4 sets, 10 - 12 reps, (rest 60s)
B2 2110 Rest 60 seconds before B1
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3 - 4 sets, 10 - 12 reps, (rest 60s)
10-12 reps on each leg, so 20-24 total.
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Circuit
3 - 4 sets, 12 - 15, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
A1 4010 Rest 60 seconds before A2
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3 - 4 sets, 8 - 10 reps, (rest 60s)
A2 20x0 Rest 60 seconds before A1
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Circuit
4 sets, 10 - 12 reps, (rest 60s)
A1 2010 Rest 60 seconds before A2
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4 sets, 10 - 12 reps, (rest 60s)
A2 30x0 Rest 60 seconds before A1
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Circuit
Dumbbell Fly On Incline Bench
3 - 4 sets, 10 - 12 reps, (rest 90s)
2010 no rest
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3 - 4 sets, 10 - 12 reps, (rest 90s)
2010 Rest 90 seconds before repeating a cycle.
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Date Created: 1/8/2019, UTC


Last Updated: 9/12/2020, UTC

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