Free personalized workout plan

Upper body builder

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

40 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
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.s

Show More

Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar, Weight Plate

Average Exertion

70%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

40 minutes

Genders

Female, Male

Days per week

4 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
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.s

Show More

Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar, Weight Plate

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1A. Seated Behind The Neck Press
Seated Behind The Neck Press
4 sets6 - 8 reps120s
A1 21x0 Rest 120 seconds before A2
1B. Weighted Pullup
Weighted Pullup
4 sets6 - 8 reps120s
A2 21x0 Rest 120 seconds before A1
2A. Alternate Dumbbell Lateral Raise4 sets8 - 10, 10 - 12, 10 - 12, 10 - 12 reps60s
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.
2B. One Arm Lat Pulldown4 sets10 - 12 reps60s
B2 2110

ExerciseSetsRepsRestNotes
1A. Alternate Dumbbell Bench Press (high start)4 sets6 - 8 reps120s
A1 Keep the '' resting '' hand in isometric contraction, until the opposite hand finish the rep. Rest 120 seconds before A2
1B. Bent Over Two-Dumbbell Row4 sets6 - 8 reps120s
A2 31x0 Rest 120 seconds before A1
2A. Cable Decline Fly
Cable Decline Fly
4 sets10 - 12 reps60s
B1 2010 Rest 60 seconds before B2
2B. Rope Crossover Seated Row4 sets10 - 12 reps60s
B2 2110 Rest 60 seconds before B1

ExerciseSetsRepsRestNotes
1. Barbell Squat3 - 4 sets10 - 12 reps120s
2110
2. Walking Dumbbell Lunge3 - 4 sets10 - 12 reps60s
10-12 reps on each leg, so 20-24 total.
3A. Leg Extensions3 - 4 sets12 - 15, 8 - 10, 8 - 10, 8 - 10 reps60s
A1 4010 Rest 60 seconds before A2
3B. Lying Leg Curls3 - 4 sets8 - 10 reps60s
A2 20x0 Rest 60 seconds before A1

ExerciseSetsRepsRestNotes
1A. Barbell Incline Bench Press4 sets10 - 12 reps60s
A1 2010 Rest 60 seconds before A2
1B. Chin-up
Chin-up
4 sets10 - 12 reps60s
A2 30x0 Rest 60 seconds before A1
2A. Dumbbell Fly On Incline Bench
Dumbbell Fly On Incline Bench
3 - 4 sets10 - 12 reps90s
2010 no rest
2B. Straight-Arm Pulldown3 - 4 sets10 - 12 reps90s
2010 no rest
2C. Alternate Seated Arnold Press3 - 4 sets10 - 12 reps90s
2010 Rest 90 seconds before repeating a cycle.

Date Created: 1/8/19, 3:57 PM


Last Updated: 9/12/20, 9:35 PM

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