UPPER BODY
STRENGTH PROGRAM
UPPER BODY
STRENGTH PROGRAM
SET'S/ REPS & REST PERIODS
SET'S/ REPS & REST PERIODS
4 SETS OF EACH EXERCISE
1 Minute REST BETWEEN SET'S
PROGRESSION
Add 1.25kg-5kg each week,
WEEK 1: 12reps
WEEK 2: 10reps
WEEK 3: 8reps
WEEK 4: 6reps
Once one cycle is completed you will respect the cycle but start with 'WEEK 2' weights
EXAMPLE PROGRESSION
BENCH PRESS
WEEK 1: 12reps =20kg
WEEK 2: 10reps=21.15kg
WEEK 3: 8reps=22.5kg
WEEK 4: 6reps=23.25kg
WEEK 5: 12reps =21.25kg
WEEK 6: 10reps=22.5kg
WEEK 7: 8reps=23.25kg
WEEK 8: 6reps=25kg
DYNAMIC WARM UP
DYNAMIC WARM UP
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MOBILITY/ FOAM ROLLING
MOBILITY/ FOAM ROLLING
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BARBELL BENCH PRESS
BARBELL BENCH PRESS
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PULL-UP'S/ INVERTED ROW
PULL-UP'S/ INVERTED ROW
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SEATED CABLE ROW
SEATED CABLE ROW
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OVER -HEAD BARBELL PRESS
OVER -HEAD BARBELL PRESS
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FACE PULL
FACE PULL
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CLOSE GRIP BENCH PRESS
CLOSE GRIP BENCH PRESS
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BARBELL BICEP CURLS
BARBELL BICEP CURLS
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PLANK
PLANK
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