UPPER BODY 

STRENGTH PROGRAM


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

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MOBILITY/ FOAM ROLLING

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BARBELL BENCH PRESS

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PULL-UP'S/ INVERTED ROW

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SEATED CABLE ROW

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OVER -HEAD BARBELL PRESS

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FACE PULL

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CLOSE GRIP BENCH PRESS

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BARBELL BICEP CURLS

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PLANK

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