Upper Strength Version 2.0

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

39 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Description

Once you have completed Upper Strength V1.0, you can move onto Upper Strength V2.0 which is the intermediate program. At this stage, your training will shift its focus from enhancing movement to build

Source

myworkouts

Equipment

Barbell, Cable, Dumbbell, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

39 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Description

Equipment

Barbell, Cable, Dumbbell, Pull up bar

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	10 - 15 reps	60s
2. Dumbbell Flys ▶	3 sets	20 reps	60s
3. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	10 reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	10 - 15 reps	0s
2. Dumbbell Front Lateral Raise ▶	3 sets	20 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	10 - 15s	60s
2. Dumbbell Rear Lateral Raise ▶	3 sets	20 reps	120s
3. Chin-up ▶	3 sets	10 reps	120s

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	10 - 15 reps	60s
2. Dumbbell Flys ▶	3 sets	20 reps	60s
3. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	10 reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	10 - 15 reps	0s
2. Dumbbell Front Lateral Raise ▶	3 sets	20 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	10 - 15s	60s
2. Dumbbell Rear Lateral Raise ▶	3 sets	20 reps	120s
3. Chin-up ▶	3 sets	10 reps	120s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	5 - 10 reps	120s
2. Dumbbell Flys ▶	3 sets	10 reps	120s
3. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	5 reps	180s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	5 - 10 reps	120s
2. Dumbbell Front Lateral Raise ▶	3 sets	10 reps	120s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	5 - 10 reps	120s
2. Chin-up ▶	3 sets	10 reps	120s
3. Dumbbell Rear Lateral Raise ▶	3 sets	5 reps	60s

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	5 - 10 reps	120s
2. Dumbbell Flys ▶	3 sets	10 reps	120s
3. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	5 reps	180s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	5 - 10 reps	120s
2. Dumbbell Front Lateral Raise ▶	3 sets	10 reps	120s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	5 - 10 reps	120s
2. Chin-up ▶	3 sets	10 reps	120s
3. Dumbbell Rear Lateral Raise ▶	3 sets	5 reps	60s

Week 5

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	5 reps	180s
2. Alternate Dumbbell Flys Alternate Dumbbell Chest Fly by FITASTIC	3 sets	10 reps	120s
3. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	5 reps	180s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	5 reps	180s
2. Dumbbell Alternating Front Raise ▶	3 sets	10 reps	120s
3. Alternate Dumbbell Lateral Raise Alternating DB Lateral Raise by uwspathletics	3 sets	5 reps	180s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	5 reps	180s
2. Dumbbell Rear Lateral Raise ▶	3 sets	10 reps	120s
3. One Arm Lat Pulldown Cable one arm pulldown by fitnessINFOsi	3 sets	5 reps	180s

Week 6

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	5 reps	180s
2. Alternate Dumbbell Flys Alternate Dumbbell Chest Fly by FITASTIC	3 sets	10 reps	120s
3. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	5 reps	180s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	5 reps	180s
2. Dumbbell Alternating Front Raise ▶	3 sets	10 reps	120s
3. Alternate Dumbbell Lateral Raise Alternating DB Lateral Raise by uwspathletics	3 sets	5 reps	180s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	5 reps	180s
2. Dumbbell Rear Lateral Raise ▶	3 sets	10 reps	120s
3. One Arm Lat Pulldown Cable one arm pulldown by fitnessINFOsi	3 sets	5 reps	180s

Upper Strength Version 2.0

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Week 2

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Day 2

Day 3

Week 3

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Day 3

Week 4

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Day 3

Week 5

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Week 6

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