Ub ex v8
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This document contains a 4 week upper body workout plan that includes exercises for the chest, back, shoulders, biceps, and triceps. The plan lists 6 exercises for each muscle group to be performed on a Monday, Wednesday, Friday schedule. Rep ranges and weight recommendations are not provided, but notes on form and injury risks are included for some exercises.
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Ub ex v8
- 1. 1 23 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 A B C D E F G H I J K L M N O P Q R S T U Goal REPS/SET Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps UPPER BODY EXERCISES 4 WEEK PLAN v8 EX WT MOD 1 Bench Press Barbell Flat 12 2 Curl Grip Bench Dumbbell Incline 10 3 Fly Machine Decline 8 4 Cable Elbw wide 6 5 Smith Wide*/Narw 12 6 12 1 Pull-up Barbell Narrow 12 2 Pull-down Dumbbell Shoulder 10 3 Pull-over* Lat Mach Wide 8 4 Row Pull dwn Mach Row Cable 6 5 Row Mach Pull ovr Mach Gravitron 12 6 12 1 OH Press Barbell Palm up 12 2 Front raise Dumbell Palm dwn 10 3 Side raise Machine Stand 8 4 Rear raise Cable Seated 6 5 Arnold Press Smith Seat Incline 12 6 12 1 Curl Barbell Stand 12 2 Rev Curl Curl bar Seated 10 3 Hammer Curl Dumbbell Seat Incline 8 4 Machine 6 5 Cable 12 6 12 1 Fr. Press* Barbell Bench 12 2 Extension Dumbbell Seated 10 3 St/Rev Pshdwn Machine Stand 8 4 Kickback Cable Rope 6 5 Dip* Gravitron Y or W bar 12 6 12 CHEST BACK SHOULDER BICEP * Risky exercises re rotator cuff injuries. Use lighter weights if you use. Day M---W---F Day M---W---F TRICEP Day M---W---F Day M---W---F Day M---W---F Day M---W---F