Caped Crusader- Upper/ Lower

READ BEFORE TRAINING 

UPPER/ LOWER Program 

This program to maximize muscle growth and endurance through exercise that used with body weight and endurance. 

This is following by an upper lower level of maintenance and training for control of the program and simplicity. 
as what Batman does focus on sleep, nutrition and cardio for the days you feel needed but mainly on Sunday and Saturday.

Focus on form and rep quality for maximum muscle growth. Don’t do any chest reps or ego lift you won’t get stinger or gain any muscle that way please stick with the basics and focus on the rep quality

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Lateral Raise (Dumbbell)

Bicep Curl (EZ Bar)

Lat Pulldown

Upright Row (Dumbbell)

Upper

Chest Fly press (DB)

Incline Bench Press (Barbell)

Close Grip JM Press (EZ/Barbell)

Chest Fly (Machine)

Leg Curl

Leg Press

Romanian Deadlift (Dumbbell)

Leg Extension

Seated Calf Raise

Heel Elevated Squats (Conventional/ Wide grip)

Legs

Romanian Deadlift (Barbell)

Legs 

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