If Upper Body is your main focus and you want to work out 4x per...

If Upper Body is your main focus and you want to work out 4x per week…

This workout plan is for YOU:

𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘
DAY 1: UPPER
DAY 2: LOWER
DAY 3: OFF or ZONE 2 CARDIO
DAY 4: PUSH
DAY 5: PULL
DAY 6: OFF or ZONE 2 CARDIO
DAY 7: OFF or ZONE 2 CARDIO

𝗨𝗣𝗣𝗘𝗥
Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported Machine Rows w/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls — 3x5-10 @ 0-1 RIR
Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR

𝗟𝗢𝗪𝗘𝗥
Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR
Exercise 3: Hack or Pendulum Squats — 2x5-10 @ 0-1 RIR
Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR
Exercise 5: ADduction Machine — 3x5-10 @ 0-1 RIR
Exercise 6: Calf Press — 3x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR

𝗣𝗨𝗦𝗛
Exercise1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Low to High Cable Flys — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR
Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR
Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR

𝗣𝗨𝗟𝗟
Exercise 1: Chest Supported Machine Rows w/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 2: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 3: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Rear Delt Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR

NOTE:
- All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred
- If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets
- Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position
- 2 minutes rest between working sets is the FLOOR…3 or more is preferred
- 60-90 seconds rest is fine between WARM UP sets
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