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Upper Body Workout Plan
Start Plan (PRO)

Upper Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
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2 ratings
A.C.E. Certified
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WORKOUT VIDEO
DIET PLAN
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3

Upper Body Chest, Biceps, & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 8 02:00
2 8 02:00
21's   Video icon
2 21 02:00
2 8 02:00
2 8 02:00
2 8 02:00
Push-Up   Video icon
2 8 00:30

Notes:

Push yourself so that you can do the prescribed reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

Upper Body Shoulders & Back Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 8 02:00
2 8 02:00
2 8 02:00
Pull-Up   Video icon
2 8 02:00
2 8 02:00
Shrug   Video icon
2 8 02:00
2 8 02:00

Notes:

Push yourself so that you can do eight reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

Upper Body Chest, Biceps & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 8 02:00
2 8 02:00
2 8 02:00
2 8 02:00
2 8 02:00
2 8 02:00
Push-Up   Video icon
2 8 02:00

Notes:

Push yourself so that you can do eight reps and not a single one more! This is very key. Once your are able to get eight reps then it is time to increase the weight. Focus on trying to improve every workout and not just aimlessly put some weight up. Be sure to consume a lot of calories! The body needs large amounts of calories for it to repair your muscles. Failing to do this will result in sub par results.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Abs blue Triceps blue Forearms blue Chest blue Chest orange Biceps orange Triceps orange
2 Reviews
  • wombat
    over 3 years ago #

    sucks!

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  • Thumb
    over 3 years ago #

    Great workout for the few moments it lasts.

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