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Upper Body Strength
General
Beginner
None
Plan Details
The Upper Body Strength routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a beginner strength training program that focuses on the upper body only. Combine this with a Leg, Core and Arm day (on your own), on the off days. Rest a day and repeat. Monday/Thursday (work your legs, biceps and core) **on your own** Tuesday/Friday Session #1 and #2 -Cardio 5:00 (preferably Rowing machine. Why? Because it targets 85 percent of your muscles.). -Perform 2-3 sets for the back/chest/shoulders/triceps Wed/Weekend - Rest Repeat above on Thur and Fri Discipline Drives Greatness in the Gym, MICHAEL WOOD, CSCS Jefit
Routine detail
Tue
Upper Body #1
Est. 66 min
10 exercises
Rowing
1 Set
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Push-Up to Side Plank
2 Sets x 6,4 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Seated Tricep Dip
2 Sets x 10 Reps
Fri
Upper Body #2
Est. 72 min
9 exercises
Rowing
1 Set
Machine T Bar Reverse Row
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
