Free personalized workout plan

Upper Strength Version 3.0

By Chris Stone

Experience

Advanced (3+ years)

Days per week

4 days

Time

51 minutes

Genders

Female, Male

Goals

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

The final Upper Strength program is V3.0 and it is the final stage of the Upper Strength Version program. The intention of these programs is to successfully take a beginner and gradually progres

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

51 minutes

Genders

Female, Male

Days per week

4 days

Goals

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

The final Upper Strength program is V3.0 and it is the final stage of the Upper Strength Version program. The intention of these programs is to successfully take a beginner and gradually progres

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press5 sets3 - 5 reps180s
2. Weighted Chin-up3 sets6 reps120s
3. Face Pull
Face Pull
3 sets6 reps120s
4. Chest Dips
Chest Dips
2 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
5 sets3 - 5 reps180s
2. Cable Standing Fly
Cable Standing Fly
3 sets6 reps120s
3. Seated Barbell Shrug
Seated Barbell Shrug
3 sets6 reps120s
4. Inverted Row
Inverted Row
2 setsAMAP reps60s

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press5 sets3 - 5 reps180s
2. Weighted Chin-up3 sets6 reps120s
3. Face Pull
Face Pull
3 sets6 reps120s
4. Chest Dips
Chest Dips
2 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
5 sets3 - 5 reps180s
2. Cable Standing Fly
Cable Standing Fly
3 sets6 reps120s
3. Seated Barbell Shrug
Seated Barbell Shrug
3 sets6 reps120s
4. Inverted Row
Inverted Row
2 setsAMAP reps60s

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press5 sets3 - 5 reps180s
2. Weighted Chin-up3 sets6 reps120s
3. Face Pull
Face Pull
3 sets6 reps120s
4. Chest Dips
Chest Dips
2 setsAMAP reps60s

ExerciseSetsRepsRestNotes
1. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
5 sets3 - 5 reps180s
2. Cable Standing Fly
Cable Standing Fly
3 sets6 reps120s
3. Seated Barbell Shrug
Seated Barbell Shrug
3 sets6 reps120s
4. Inverted Row
Inverted Row
2 setsAMAP reps60s

Week 4


Week 5


Week 6


Overhead Press 1RM

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets5, 3, 1 reps180s

Barbell Bent Over Row 1RM

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ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row3 sets5, 3, 1 reps180s

Date Created: 12/19/18, 8:45 PM


Last Updated: 9/12/20, 9:34 PM

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