Upper Body Enjoyer

If you don’t care about training legs beyond having them be proportional to your upper body and enjoy higher frequency without having to hit the gym 6x week, this program is for you.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Chest Press (Machine)

Bicep Curl (Machine)

Shoulder Press (Machine)

Lat Pulldown (Single Arm)

Single Arm Pushdown

Chest Supported Row (Machine)

Single Arm Rear Delt Fly (Dumbbell)

Abs Crunch (Machine)

Wrist Curls

Upper 1

JM Press (Smith Machine)

Preacher Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Hammer Curl

T-Bar Row

Lateral Raise (Cable)

Upper 2

Bench Press (Smith Machine)

Lat Pulldown (Neutral Grip)

Behind-The-Neck Press (Smith Machine)

Incline Curl (Dumbbell)

Incline Pushdown (Cable)

Low Row (Plate-loaded)

Wide Grip Lat Pulldown

Decline Sit Up (Weighted)

Upper 3

Single Leg Calf Raise

Lying Leg Curl

Belt Squat

Single Leg Press

Back Extension (Weighted)

Side Bend (Dumbbell)

Legs 

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