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Upper Strength Version 1.0

By Chris Stone

Experience
Intermediate (2-3 years)
Time
23 minutes/day | 3 days/week | 4 weeks
Good for
Gain Strength, Build Muscle
Equipment
Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Shoulder Press Machine, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Barbell, 2 x Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

As with the Leg Strength Version Programs, there are 3 Upper Strength version programs. The programs have been designed with the goal of taking a beginner and gradually progressing them through to becoming an advanced lifter in just 16 weeks. Version 1.0 is the beginner workout which lasts just 4 weeks. The goal for the inital program is to lay solid foundations and allow you to get to grips with the movement patterns for each exercises. The first 2 weeks will focus on high repetitions and you will have 3 sessions to complete each week. The first 2 weeks will focus solely on learning 4 important upper body lifts using resistance machines. The machines will allow you to get to grips with the movements required for the forthcoming free weight lifts:bench press, overhead press, lat pulldown and bent row. The weight for each lifts should be light and you should not reach a fatigued stage with each set - focus on keeping good form. The following 2 weeks will introduce free weight resistance exercises as by this point you should be fairly competent with movement and it would be appropriate at this stage to bring in Free Weights at this point. However, the rep range is still high as we want to continue to focus on correct form. Dont be concerned if you initially find the movements to be challenging in terms of balance and strength, as completing these sessions you will allow your nervous system to learn the movement patterns required quickly to the point where it becomes automatic. On completion of Version 1.0 you will be adequately equipped to progress onto Version 2.0, which is the intermediate stage. If you feel that you could do with a couple of extra weeks at the beginner stage just repeat the last 2 weeks again. 

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Lever Chest Press
5 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
5 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
5 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Lever Chest Press
5 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
5 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
5 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Lever Chest Press
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/19/2018, UTC


Last Updated: 9/12/2020, UTC

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