Upper Body Workout
Name:
Monday Date: Date: Date: Date: Date: Thursday Date: Date: Date: Date: Date:
Bench Press wu wu wu wu wu DB Bench Press 12 12 2xMax 2xMax 8
10 5 5 3 2 12 12 2xMax 2xMax 8
10 5 5 3 2 12+ 12+ 8+
10+ 5+ 3 2 1
3+ 2+ 1+
1 Arm DB Incline 12 12 10 10 8 Incline Press  10 8 6 4 10
12 12 10 10 8 10 8 6 4 8
12 12 10 10 8 10+ 8+ 6+ 4+ 6+
Plyo Push-Up 3x10 3x10 3x10 3x12 3x12  MB Push-up 2xMax 2xMax 2xMax 3xMax 3xMax
Inverted Rows 2x Max 2x Max 3x Max 3x Max 3xMax Incline Rows 3x10 3x10 3x10 3x12 3x12
1 Arm Row 3x8 3x8 3x8 3x10 3x10 Pull-ups 2xMax 2xMax 2xMax 3xMax 3xMax
Upright Rows 3x10 3x10 3x10 3x12 3x12 Band Push Downs 3x15 3x15 3x17 3x17 3x20
Tricep (choice) 3x10 3x10 3x10 3x12 3x12 Hanging Knee-ups 3x20 3x20 3x20 3x24 3x24
Wt. Sit-Up 3x15 3x15 3x18 3x18 3x20 Planks 2 sets 2 sets 2 sets 2 sets 2 sets
Russian Twist 3x20 3x20 3x24 3x24 3x26 Plate Holds 1xMax 1xMax 2xMax 2xMax 2xMax
DB= Dumbbell











Ext.= Extension











Wt.= Weighted











Last Modified on October 28, 2014

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