Day 4 – Upper Body
Day 3 – Rest
Day 4 – Upper Body
Increase your sets to 3 doing 10 – 12 reps each
Day 4 – Upper Body
Increase your sets to 3 doing 10 – 12 reps each
• Chin ups (get assistance if necessary)
• Seated dumbbell hammer curls
• Dumbbell presses on an inclined bench
• Standing barbell military press
• Standing bicep curls
• Barbell tricep extension
• Upright barbell row
• Front dumbbell raise
• Seated dumbbell hammer curls
• Dumbbell presses on an inclined bench
• Standing barbell military press
• Standing bicep curls
• Barbell tricep extension
• Upright barbell row
• Front dumbbell raise
The machines you can use on this day include:
• Seated cable rows
• Upright cable rows
• Cable crossover flies
• Tricep rope pushdowns
• Upright cable rows
• Cable crossover flies
• Tricep rope pushdowns
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