Strong Upper Body Routine
General
Intermediate
Machine strength
Plan Details
The Strong Upper Body Routine routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an intermediate-level strength training routine that focuses exclusively on the upper body. There are four training session in a given week. Follow the plan for 8-12 weeks progressing with the amount of weight you use. Once you can complete more than the desired repetitions, increase the resistance for that exercise. Day 1: Back/Chest/Arms - 9 exercises 60-minute workout. Day 2: Shoulders/Triceps/Core - 7 exercises and 49-minute session. Day 3: Back/Chest/Arms - 9 exercises and 73-minute session. Day 4: Shoulders?Triceps/Core - 7 exercises and 52-minute session. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Back/Chest/Arms
Est. 35 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 2
Workout 2: Shoulders/Triceps/Core
Est. 27 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15,12,10 Reps
Air Bike
3 Sets x 20 Reps
Plank
1 Set
Day 3
Workout 3: Back/Chest/Arms
Est. 39 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 8,6,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Cable Lower Chest Raise
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 4
Workout 4: Shoulders/Triceps/Core
Est. 29 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 10,8,6,6 Reps
Barbell Push Press
4 Sets x 6 Reps
Dip
4 Sets x 8,8,6,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,8,8,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15,12,10 Reps
Air Bike
3 Sets x 25 Reps
Plank
1 Set
