Team Proper Form: Upper/Lower (Bench-Trap Minor Focus)

Overall upper/lower split with a slight focus on arms and chest. Most Hypertrophy workouts listed can be run as a split with another similar muscle group.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Spoto Press

JM Press

Reverse Tricep Pushdown

French Press

Hammer Curl

Bicep Curl (Barbell)

Reverse Bicep Curl (EZ Bar)

Chest and Arms 

Pull-Up (Bodyweight)

Deadlift (Barbell)

Lat Pulldown (Single Arm)

Standing Pullover (Cable)

Seated Row (Machine)

One Arm Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Back and Shoulders 

Hamstring Curl

Squat (Barbell)

Standing Calf Raise

Leg Extension

Lunge (Barbell)

Face Pull

Shrug (Barbell)

Y Raise

Cable Crunch

Legs and Traps

Push Up (Weighted)

Incline Curl (Dumbbell)

Lying Tricep Extension (Barbell)

Tricep Rope Push Down (Cable)

Shrug (Dumbbell)

Farmer's Walk (Weighted)

Heavy Upper Lower

Run the trap lifts as a superset one set then onto the next trap related lift. 

Run the trap lifts as a superset. One set then go to the next lift. 

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