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Upper Body Workouts
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Upper Body Workouts routine by char_222 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
I have a leg injury so I can only do upper body workouts, and this is what’s been working for me
Routine detail
Day 1
Bicep and Tricep A
Est. 0 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Day 2
Chest and Back A
Est. 0 min
5 exercises
Machine Incline Chest Press
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Day 3
Biceps and Triceps B
Est. 0 min
6 exercises
Machine Seated Tricep Dip
4 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Day 4
Chest and Back B
Est. 0 min
6 exercises
Machine Back Extension
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
