Free personalized workout plan

Upper body builder

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
40 minutes/day | 4 days/week
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Tone Body
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, Decline Bench, Flat Bench, Incline Bench, Leg Extension Machine, Lying Leg Curl Machine, Pull up bar, Squat Rack, Vertical Bench, Weight Plate
Statistics
Average Cardio 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 Barbell Shoulder 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
Alternate Dumbbell Lateral Raise demonstrationPlay Alternate Dumbbell Lateral Raise demonstration
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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One Arm Lat Pulldown demonstrationPlay One Arm Lat Pulldown demonstration
4 sets, 10 - 12 reps, (rest 60s)
B2 2110
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Circuit
Alternate Dumbbell Bench Press (high start) demonstrationPlay Alternate Dumbbell Bench Press (high start) demonstration
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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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 6 - 8 reps, (rest 120s)
A2 31x0 Rest 120 seconds before A1
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Circuit
Cable Decline Fly demonstrationPlay Cable Decline Fly demonstration
4 sets, 10 - 12 reps, (rest 60s)
B1 2010 Rest 60 seconds before B2
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Rope Crossover Seated Row demonstrationPlay Rope Crossover Seated Row demonstration
4 sets, 10 - 12 reps, (rest 60s)
B2 2110 Rest 60 seconds before B1
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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 - 4 sets, 10 - 12 reps, (rest 120s)
2110
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
10-12 reps on each leg, so 20-24 total.
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Circuit
Leg Extensions demonstrationPlay Leg Extensions demonstration
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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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 - 4 sets, 8 - 10 reps, (rest 60s)
A2 20x0 Rest 60 seconds before A1
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Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 10 - 12 reps, (rest 60s)
A1 2010 Rest 60 seconds before A2
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Chin-up demonstrationPlay Chin-up demonstration
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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Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
3 - 4 sets, 10 - 12 reps, (rest 90s)
2010 no rest
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Alternate Seated Arnold Press demonstrationPlay Alternate Seated Arnold Press demonstration
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, EST


Last Updated: 9/12/2020, EDT

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