Free personalized workout plan

Upper Strength Version 1.0

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

36 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
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 bec

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Equipment

Barbell, Cable, Dumbbell, Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

36 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
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 bec

Show More

Equipment

Barbell, Cable, Dumbbell, Machine

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Lever Chest Press
Lever Chest Press
5 sets15 - 20 reps60s
2. Seated Cable Row
Seated Cable Row
5 sets15 - 20 reps60s
3. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
5 sets15 - 20 reps60s

ExerciseSetsRepsRestNotes
1. Lever Chest Press
Lever Chest Press
3 sets15 - 20 reps60s
2. Lat Pulldown3 sets15 - 20 reps60s
3. Seated Cable Row
Seated Cable Row
3 sets15 - 20 reps60s
4. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
3 sets15 - 20 reps60s

Week 2



ExerciseSetsRepsRestNotes
1. Lever Chest Press
Lever Chest Press
5 sets15 - 20 reps60s
2. Seated Cable Row
Seated Cable Row
5 sets15 - 20 reps60s
3. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
5 sets15 - 20 reps60s

ExerciseSetsRepsRestNotes
1. Lever Chest Press
Lever Chest Press
3 sets15 - 20 reps60s
2. Lat Pulldown3 sets15 - 20 reps60s
3. Seated Cable Row
Seated Cable Row
3 sets15 - 20 reps60s
4. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
3 sets15 - 20 reps60s

Date Created: 12/19/18, 7:56 PM


Last Updated: 9/12/20, 9:39 PM

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