Upper body builder
By Nemanja Matovic
 | Advanced (3+ years) |
 | 23 minutes/day | 4 days/week |
 | Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Tone Body |
 | Barbell, Vertical Bench, Weight Plate, 2 x Dumbbell, Lat Pulldown Cable Machine, Single Grip Handle Strap, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Decline Bench, Row Cable Machine, Tricep Rope Attachment, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Incline Bench, Pull up bar, Lat Pulldown Bar Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 120s between rounds | ||||
| 1A.Seated Behind The Neck Barbell Shoulder Press See Exercise Notes | 4 rounds | 6-8 reps | 0s | |
| 1B.Weighted Pullup See Exercise Notes | 4 rounds | 6-8 reps | 120s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Alternate Dumbbell Lateral Raise See Exercise Notes | 4 rounds | 10-12 reps | 0s | |
| 2B.One Arm Lat Pulldown See Exercise Notes | 4 rounds | 10-12 reps | 60s | |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 120s between rounds | ||||
| 1A.Alternate Dumbbell Bench Press (high start) See Exercise Notes | 4 rounds | 6-8 reps | 0s | |
| 1B.Bent Over Two-Dumbbell Row See Exercise Notes | 4 rounds | 6-8 reps | 120s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Cable Decline Fly See Exercise Notes | 4 rounds | 10-12 reps | 0s | |
| 2B.Rope Crossover Seated Row See Exercise Notes | 4 rounds | 10-12 reps | 60s | |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat See Exercise Notes | 3-4 sets | 10-12 reps | 120s | |
| 2.Walking Dumbbell Lunge See Exercise Notes | 3-4 sets | 10-12 reps | 60s | |
Circuit #3 - 3-4 rounds Rest 60s between rounds | ||||
| 3A.Leg Extensions See Exercise Notes | 3-4 rounds | 12-15 reps | 0s | |
| 3B.Lying Leg Curls See Exercise Notes | 3-4 rounds | 8-10 reps | 60s | |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
| 1A.Barbell Incline Bench Press See Exercise Notes | 4 rounds | 10-12 reps | 0s | |
| 1B.Chin-up See Exercise Notes | 4 rounds | 10-12 reps | 60s | |
Circuit #2 - 3-4 rounds Rest 90s between rounds | ||||
| 2A.Incline Dumbbell Flye See Exercise Notes | 3-4 rounds | 10-12 reps | 0s | |
| 2B.Straight-Arm Lat Pulldown See Exercise Notes | 3-4 rounds | 10-12 reps | 0s | |
| 2C.Alternate Seated Arnold Press See Exercise Notes | 3-4 rounds | 10-12 reps | 90s | |
Date Created: 1/8/2019, UTC
Last Updated: 10/25/2021, UTC
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