Free personalized workout plan

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

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Equipment

Barbell, Cable, Dumbbell, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

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

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

Show More

Equipment

Barbell, Cable, Dumbbell, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
5 sets10 - 15 reps0s
2. Dumbbell Front Lateral Raise
Dumbbell Front Lateral Raise
3 sets20 reps60s

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row5 sets10 - 15s60s
2. Dumbbell Rear Lateral Raise
Dumbbell Rear Lateral Raise
3 sets20 reps120s
3. Chin-up
Chin-up
3 sets10 reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
5 sets10 - 15 reps0s
2. Dumbbell Front Lateral Raise
Dumbbell Front Lateral Raise
3 sets20 reps60s

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row5 sets10 - 15s60s
2. Dumbbell Rear Lateral Raise
Dumbbell Rear Lateral Raise
3 sets20 reps120s
3. Chin-up
Chin-up
3 sets10 reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
5 sets5 - 10 reps120s
2. Dumbbell Front Lateral Raise
Dumbbell Front Lateral Raise
3 sets10 reps120s

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row5 sets5 - 10 reps120s
2. Chin-up
Chin-up
3 sets10 reps120s
3. Dumbbell Rear Lateral Raise
Dumbbell Rear Lateral Raise
3 sets5 reps60s

Week 4



ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
5 sets5 - 10 reps120s
2. Dumbbell Front Lateral Raise
Dumbbell Front Lateral Raise
3 sets10 reps120s

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row5 sets5 - 10 reps120s
2. Chin-up
Chin-up
3 sets10 reps120s
3. Dumbbell Rear Lateral Raise
Dumbbell Rear Lateral Raise
3 sets5 reps60s

Week 5


Week 6



Date Created: 12/19/18, 8:05 PM


Last Updated: 9/12/20, 9:36 PM

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