Upper body builder

Google Sheet Workout Export

By Nemanja Matovic

Experience Advanced (3+ years)
Time 23 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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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Description

Week 1 Overview

Day 2:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 120s between rounds

1A.Seated Behind The Neck Barbell Shoulder Press

See Exercise Notes

4 rounds6-8 reps0s
1B.Weighted Pullup

See Exercise Notes

4 rounds6-8 reps120s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Alternate Dumbbell Lateral Raise

See Exercise Notes

4 rounds10-12 reps0s
2B.One Arm Lat Pulldown

See Exercise Notes

4 rounds10-12 reps60s

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 120s between rounds

1A.Alternate Dumbbell Bench Press (high start)

See Exercise Notes

4 rounds6-8 reps0s
1B.Bent Over Two-Dumbbell Row

See Exercise Notes

4 rounds6-8 reps120s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Cable Decline Fly

See Exercise Notes

4 rounds10-12 reps0s
2B.Rope Crossover Seated Row

See Exercise Notes

4 rounds10-12 reps60s

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

3-4 sets10-12 reps120s
2.Walking Dumbbell Lunge

See Exercise Notes

3-4 sets10-12 reps60s

Circuit #3 - 3-4 rounds

Rest 60s between rounds

3A.Leg Extensions

See Exercise Notes

3-4 rounds12-15 reps0s
3B.Lying Leg Curls

See Exercise Notes

3-4 rounds8-10 reps60s

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Barbell Incline Bench Press

See Exercise Notes

4 rounds10-12 reps0s
1B.Chin-up

See Exercise Notes

4 rounds10-12 reps60s

Circuit #2 - 3-4 rounds

Rest 90s between rounds

2A.Incline Dumbbell Flye

See Exercise Notes

3-4 rounds10-12 reps0s
2B.Straight-Arm Lat Pulldown

See Exercise Notes

3-4 rounds10-12 reps0s
2C.Alternate Seated Arnold Press

See Exercise Notes

3-4 rounds10-12 reps90s

Date Created: 1/8/2019, UTC


Last Updated: 10/25/2021, UTC





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