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Upper Strength Version 3.0

By Chris Stone

Experience
Intermediate (2-3 years)
Time
34 minutes/day | 4 days/week | 6 weeks
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Incline Bench, Pull up bar, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Dips (Parallel) Bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Single D-Handle Attachment, Vertical Bench, Squat Rack, 2 x Dumbbell, Rope Cable Machine, Bodyweight, Flat Bench, Other
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 progress them through to becoming an advanced lifter in just 16 weeks and by this point you should feel comfortable and confident with the 4 big lifts - bench press, overhead press, lat pulldown and bent row - and should be feeling significantly stronger. If you have not completed V1.0 and V2.0 I would recommend that you complete these programs before jumping into V3.0 - unless you are already an advanced lifter. You will have 4 sessions to complete each week now as we are looking at increasing volume and intensity - this is different than the previous 2 programs. The big 4 compound lifts will be heavy with low repetitions - so be prepared! There will be much accessory work in order to push the volume of your training up. By the end of the program (Week 6) we will get you to attempt 1 Rep Max for each of the lifts to judge how strong you really are after putting in all this work! 

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Upper

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
5 sets, 3-5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
2. Weighted Chin-up
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
3. Face Pull
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Chest Dips demonstrationPlay Chest Dips demonstration
4. Chest Dips
2 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
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Upper

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Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
1. Close-Grip Front Lat Pulldown
5 sets, 3-5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
2. Cable Standing Fly
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Seated Barbell Shrug▶
3. Seated Barbell Shrug
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Inverted Row demonstrationPlay Inverted Row demonstration
4. Inverted Row
2 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
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Upper

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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
1. Barbell Push Press
5 sets, 3-5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Rear Lateral Raise demonstrationPlay Dumbbell Rear Lateral Raise demonstration
2. Dumbbell Rear Lateral Raise
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Rope Straight Arm Pull Down demonstrationPlay Rope Straight Arm Pull Down demonstration
3. Rope Straight Arm Pull Down
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Push-up demonstrationPlay Push-up demonstration
4. Push-up
2 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
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Upper

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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
1. Bent Over Barbell Row
5 sets, 3-5 reps, (rest 180s)
Time between exercises: 60s
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Barbell Front Raise demonstrationPlay Barbell Front Raise demonstration
2. Barbell Front Raise
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3. Dumbbell Bench Press
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4. Pull-up
2 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/19/2018, UTC


Last Updated: 7/12/2021, UTC

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