Upper Lower Sigma

Sigma upper lower program that will make you get bulky and toned muscle

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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

Incline Chest Press (Machine)

Unilateral Bicep Curl

Single Arm Tricep Extension (Cable)

Lateral Raise (Cable)

Pronated Cable Curl

Chest Supported Row (Machine)

Unilateral Lat Pulldown

Upper A

Single Leg Calf Raise

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Squat (Smith Machine)

Unilateral Leg Extension

Hip Adductor (Machine)

Lower B

JM Press

Unilateral Hammer Curl

Shoulder Press (Machine)

Pec Deck (Machine)

Upper B

Back Extension

Tricep Extension (Machine)

Wide Grip Lat Pulldown

Rear Delt Fly (Machine)

Preacher Curl (Dumbbell)

Seated Row (Cable)

Lying Leg Curl

Flat Chest Press (Converging)

Wide Grip Pull-Up

Bench Press (Smith Machine)

Incline Bench Press (Smith Machine)

Single Arm Row (Cable)

Leg Press (45 Degrees)

Lat Pulldown Machine

Preacher Curl (EZ Bar)

Single Arm Lat Row (Chest Supported)

Seated Overhead Press

Tricep Pushdown (Cable)

Hip Abductor (Machine)

Single Arm Pushdown

Cable Crunch

Hack Squat

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