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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