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    gairwp
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    This workout plan focuses on upper body exercises split over 4 days per week. Monday and Friday involve lighter weight and higher reps for chest, shoulders, arms and abs. Tuesday and Thursday are heavy days with lower reps targeting the same muscle groups plus traps. Exercises include presses, flies, rows, curls and ab work. Sets and reps are provided to progress each exercise over time by increasing weight monthly and decreasing reps on heavy days each month.

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    This workout plan focuses on upper body exercises split over 4 days per week. Monday and Friday involve lighter weight and higher reps for chest, shoulders, arms and abs. Tuesday and Thursday are heavy days with lower reps targeting the same muscle groups plus traps. Exercises include presses, flies, rows, curls and ab work. Sets and reps are provided to progress each exercise over time by increasing weight monthly and decreasing reps on heavy days each month.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    10 views2 pages

    Book 1

    Uploaded by

    gairwp
    This workout plan focuses on upper body exercises split over 4 days per week. Monday and Friday involve lighter weight and higher reps for chest, shoulders, arms and abs. Tuesday and Thursday are heavy days with lower reps targeting the same muscle groups plus traps. Exercises include presses, flies, rows, curls and ab work. Sets and reps are provided to progress each exercise over time by increasing weight monthly and decreasing reps on heavy days each month.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
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    of 2

    Upper Body Mayhem Week 1

    Exercise Sets Reps and increase light weight by 5 each month


    Monday: Light Chest, Shoulders, Abs
    Bench Press 5 15,15,12,12,10
    Incline DB Fly 4 15
    Push-Ups 4 25
    DB Laterals 4 15
    DB Y's 4 15
    superset with:
    DB Shrugs 4 12
    Crunches 4 30
    superset with:
    Plank 4 1 min
    Teusday: Heavy Arms, Traps
    Skull Crusher 4 8
    Cable Pulldown 4 8
    Close Grip BP 4 8
    Dumbell Row 4 8
    Pull Down 4 8
    Chest Supported Row 4 8
    Bicep Curls 4 8
    Wednesday: Rest
    Thursday: Heavy Chest, Shoulders, Abs
    Incline Bench Press 5 8,8,6,6,4
    Dumbell Fly 4 8
    Explosive Push-Ups 4 5
    DB Lateral Side Raise 4 8
    Straight Arm Pulldown 4 8
    superset with:
    Shrugs 4 8
    Crunches 4 30
    superset with:
    Plank 4 1 min
    Friday: Light Arms, Traps
    1 Arm Extension 4 15
    superset with:
    Cable Pulldown 4 15
    Close Grip BP 4 15
    Dumbell Row 4 15
    Pull Down 4 15
    Chest Supported Row 4 15
    Hammer Curls 4 15
    Wrist Curls 4 15
    Every week switch light and heavy days and decrease heavy reps by 2 each month

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