Upper Body Builder Program

Week 1 & 2
Day 1-Chest Pounder
Warmup:
10 Wrist Circles
8 Chest Openers
8 Arm Swings
8 Front Raise + Rotation
10 Chest Press (50%)
10 Chest Press (75%)
Workout:
Floor press 4x10,8,6,4 (1 min rest)
DB incline bench press (30 deg.) 4x10,8,6,4 (1 min rest)
DB flat bench press 3x10 (1 min rest)
DB glute bridge chest fly + Wide pushup 3x12 each (1 min rest)
Bodyweight skull crushers 4x12 (1 min rest)
DB kickbacks 3x10 (1 min rest)
Cooldown:
Tricep stretch (30 sec each side)
Pec stretch (30 sec each side)
Shoulder rotations (30 sec)
Downward dog (30 sec)

Day 2-Squat Builder

Warmup:
10 Hip circles
10 Leg swings each side
10 Bodyweight squats
10 DB back squats (50%)
10 DB back squats (75%)
Workout:
DB back squats 4x10,8,6,4 (1 min rest)
DB RDL 4x10 (1 min rest)
Bulgarian split squat 3x12 each side (1:30 min rest)
Goblet squats 3x10 (1 min rest)
DB calf raise 3x12 (1 min rest)
Cooldown:
Squat to hamstring stretch (30 sec)
Groin stretch (30 sec each side)
Knee to chest (30 sec)
Hip flexor stretch (30 sec each side)

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Day 3-Mega Back, Biceps, and Shoulders
Warmup:
10 Wrist stretch
10 Arm hugs
10 Lateral raises
8 Bird dog
4 Pullups
6 Pullups
Workout:
Pullups 4x10,8,6,4 (1 min rest)
Renegade row 3x15 (1 min rest)
Bent over row 3x12 (1 min rest)
Shrugs 3x10 (1 min rest)
DB tension curls 3x12 (1 min rest)
Cross body hammer curls 3x10 (1 min rest)
Cooldown:
Interlock fingers + reach down (30 sec)
Cross body stretch (30 sec each side)
Kneeling shoulder stretch (30 sec each side)

Day 4- Lower & Core Endurance

Warmup:
10 Hip circles
10 Hip opener swings each side
10 Ankle cradles + lateral lunge each side
10 Arm circles
Workout:
Goblet squat + Turkish half get-up (10 each side) 3x10 (30 sec rest)
DB deadlift + Side plank thread the needle (10 each side) 3x10 (1 min rest)
Weighted OH sit-up + Dead bug 3x10 (1 min rest)
Kick throughs (30 sec) + Bear crawl (20 reps) + Side gorilla shuffle (20 reps) + Mountain climbers
(20 reps) (Rest 1 min bt circuits) REPEAT 3 TIMES
Cooldown:
Lunge + rotation (30 sec each side)
Downward dog + calf raise (30 sec)
Pigeon stretch (30 sec each side)

Day 5-Arm and Shoulder Level Up

Warmup:
10 Wrist circles
8 Forward arm circles
8 Backward arm circles
10 Seated shoulder press (50%)

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10 Seated shoulder press (75%)
Workout:
DB seated shoulder press 4x10,8,6,4 (1 min rest)
Front raise 3x10 (1 min rest)
Lateral raise 3x10 (1 min rest)
Skull crushers 3x10 (1 min rest)
Standing DB OH extension 3x10 + Bench dips 3x12 (1 min rest)
Concentration curls 3x10 each side
Zottman curls + Hammer curls 3x8 (1 min rest)
Cooldown:
Squat + bicep stretch (30 sec)
Tricep stretch (30 sec each side)
Child’s pose (30 sec)
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Week 3 & 4
Day 1-Chest and Tricep Tough
Warmup:
10 Arm hugs
10 Chest openers
10 Front raise + rotation
10 Scapular pushups
10 Floor press (50%)
10 Floor press (75%)
Workout:
Floor press 4x12,10,8,6 (1:30 min rest)
DB incline bench press (30 deg.) 4x12,10,8,6 (1 min rest)
Bench dips 3x12 (1 min rest)
DB incline flies + Wide pushups 3x12 (1 min rest)
Skull crushers 3x12 (1 min rest)
DB crush grip press and extension + Bodyweight skull crushers 3x10 (1 min rest)
Cooldown:
Pec stretch (30 sec each side)
Kneeling shoulder stretch (30 sec each side)
Tricep stretch (30 sec each side)

Day 2-Posterior Pump

Warmup:
10 Hip jump rotations
10 Ankle cradles + lateral lunge each side
10 Bodyweight squats
10 DB back squats (50%)
10 DB back squats (75%)

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Workout:
DB back squats 4x12,10,8,6 (1 min rest)
RDL 4x12 (1 min rest)
DB bench step-ups 3x10 each leg (1 min rest)
Goblet squat 3x12 (1 min rest)
DB calf raise 4x12 (1 min rest)
Cooldown:
Seated hurdle stretch (30 sec each side)
Kneeling hamstring stretch (30 sec each side)
World’s greatest stretch (30 sec each side)

Day 3-Back and Bicep Maximizer

Warmup:
10 Arm hugs
10 High plank windmills
10 Supermans
10 Bird dog
8 Pullups
Workout:
Pullups 4x12,10,8,6 (5-0-1-0 tempo)(1min rest)
Chest supported row 4x12,10,8,6 (1 min rest)
Bent over row 4x10 (1 min rest)
High pulls or high boy rows 3x12 (1 min rest)
Incline curls 3x12 (1 min rest)
Standing DB curl + Hammer curl 3x8 (1 min rest)
Cooldown:
Interlock fingers + reach up (30 sec)
Interlock fingers + reach down (30 sec)
Kneeling shoulder stretches (30 sec each side)
Lower back stretch (30 sec)
Squat + bicep stretch (30 sec)

Day 4-Super Core and Glutes

Warmup:
10 Hip jump rotations
10 Supermans
10 Bird dog
10 Front stretch kicks each leg
Workout:
Double DB skier swings (12 reps) + Glute bridge walk (20 reps) + Russian twists (40 sec) (1 min
rest bt rounds) REPEAT 3 TIMES
DB curtsy lunge (16 reps) + Elbow to knee jumps (40 sec) (1 min rest) REPEAT 3 TIMES
Weighted toe touches + Side plank dips (10 each side) 3x10 (1 min rest)

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Forward and backward ice skaters + Plank jack pushup + Spider climbers + Kick throughs (30 sec
for every move) (50 sec rest) REPEAT 3 TIMES
Cooldown:
Tricep stretch (30 sec each side)
Lat stretch (30 sec)
Lunge and rotation (30 sec each side)
Downward dog (30 sec)

Day 5-Arm and Shoulder Burner

Warmup:
10 Figure 8 arm swings
10 Arm hugs
10 High plank windmills
10 Seated shoulder presses (50%)
10 Seated shoulder presses (75%)
Workout:
DB seated shoulder press 4x10,8,6,4 (1 min rest)
12 Lateral raises + 5 Front raises (5-0-1-0 tempo) (3 sets) (1 min rest)
Shrugs 3x15,10,6 (1 min rest)
Skull crushers + Standing DB OH extensions 3x10 (1 min rest)
Close grip pushup 3x15,10,6 (10 sec rest)
Incline curls + Incline hammer curls 3x10 (1 min rest)
Cross body hammer curls 3x10 (1 min rest)
Cooldown:
Child’s pose (30 sec)
Cobra (30 sec)
Interlock fingers and reach up (30 sec)
Kneeling shoulder stretch (30 sec each side)
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Week 5 & 6
Day 1-Fiery Chest and Triceps
Warmup:
10 Wrist circles
10 Forward arm circles
10 Backward arm circles
10 Chest openers
10 Floor press (50%)
10 Floor press (75%)
Workout:
Floor press 5x15,12,10,8,6 (1:30 min rest)
12 Incline press + 10 Incline flies (30 deg., 3 sets, and 1 min rest)
Bench dips 3x8 (1 min rest)
12 In and out pushups + 3 pushups (5-0-1-0 tempo) (3 sets and 1 min rest)
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Skull crusher + DB crush press and tricep extension + Tricep kickback (8 reps for each) (1 min
rest) (Repeat 3 times)
Cooldown:
Tricep stretch (30 sec each side)
Pec stretch (30 sec each side)
Interlock fingers + reach up (30 sec)
Child’s pose (30 sec)

Day 2- Leg Day Boost

Warmup:
10 Leg swings each leg
10 Bodyweight squats
10 Body swings to toes
10 Hip jump rotations
Workout:
Deadlifts 5x15,12,10,8,6 (1:30 min rest)
DB single leg RDL 3x12 each leg (1 min rest)
Bulgarian split squats 3x12 each leg (1 min rest)
Goblet squat 4x10 (1 min rest)
DB calf raise 4x15 (1 min rest)
Cooldown:
Seated back and glute stretch (30 sec each side)
Alternating seated back twist (30 sec)
Child’s pose (30 sec)
Downward dog and runner’s lunge (30 sec)

Day 3-Pulling Power

Warmup:
10 Alternating supermans
10 Arm circles
10 Bird dog
10 Pullups
Workout:
Chin up 4x10,8,6,4 (1 min rest)
Bent over row 4x10 (5-0-1-0 tempo) (1 min rest)
DB single arm row 3x12 each side (1 min rest)
Seated rear delt flies 3x12 (1 min rest)
DB tension curls + Incline hammer curls + Zottman curls 3x8 (1 min rest)
Cooldown:
Child’s pose and thread the needle (30 sec each side)
Squat and bicep stretch (30 sec)
Interlock fingers and reach down (30 sec)
Cobra pose (30 sec)

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Day 4-Propulsive Lower and Core
Warmup:
10 Ankle cradle and lateral lunges each side
10 Hip jump rotations
10 Arm swings
10 Scapular pushups
Workout:
12 DB burpee + 10 Knee hug and reverse lunge (3 sets and 1 min rest)
10 DB power clean and squat + 15 Walkouts (3 sets and 1 min rest)
20 Weighted scissor kicks + 1 min Hollow hold + 20 Dead bug (3 sets and 1 min rest)
Lateral bear walks + Inchworm and tuck jump + Plank get-ups + V-sit (3x30 sec each move) (40
sec rest)
Cooldown:
World’s greatest stretch (30 sec each side)
Kneeling shoulder stretch (30 sec each side)
Squat and bicep stretch (30 sec)
Interlock fingers and reach down (30 sec)

Day 5-Pumped Up Arms

Warmup:
10 Chest openers
10 Shoulder rotations
10 Arm hugs
10 Seated shoulder press (50%)
10 Seated shoulder press (75%)
Workout:
DB seated shoulder press 4x12,10,8,6 + Front raise 4x4 (1 min rest)
DB incline lateral raise + DB incline upright row 4x12 (1 min rest)
Standing rear delt flies 3x12 (1 min rest)
Shrugs 3x15,10,8 (20 sec rest)
Standing tricep extension + Bench dips + Close grip pushup 3x10 (1 min rest)
Incline curls + Hammer curls + Cross body hammer curl 3x10 (1 min rest)
Cooldown:
Kneeling shoulder stretch (30 sec each side)
Tricep stretch (30 sec each side)
Interlock fingers and reach up (30 sec)
Interlock fingers and reach down (30 sec)
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Week 7 & 8
Day 1-Ultimate Push
Warmup:
10 Wrist circles

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10 Arm hugs
10 Chest openers
10 Scapular pushups
10 Floor press (50%)
10 Floor press (75%)
Workout:
10 Floor press + 5 Plyo pushups (3 sets and 1 min rest)
30 deg. Incline bench press 4x10 (1 min rest)
Bench dips 3x12 (1 min rest)
10 DB glute bridge fly + 8 Tricep pushups + 20 sec. High plank hold (3 sets and 1 min rest)
Bodyweight skull crushers + DB skull crushers 3x12 (1 min rest)
DB lying tricep extension + DB close grip press 3x12 (1 min rest)
Cooldown:
Pec stretch (30 sec each side)
Tricep stretch (30 sec each side)
Kneeling shoulder stretch (30 sec each side)

Day 2-Explosive Lower Body

Warmup:
10 Hip openers each side
10 Squat to calf raise
10 Walkouts
30 sec. Mountain climbers
Workout:
DB back squat + Jump lunges 4x12 (1 min rest)
Single leg RDL 3x10 each leg (1 min rest)
Bench step-ups 3x12 each leg (1 min rest)
Goblet squat 3x15,10,6 (1 min rest)
DB calf raise 4x15,12,10,8 (1 min rest)
Cooldown:
Downward dog and calf stretch (30 sec)
Hip flexor stretch (30 sec each side)
Kneeling hamstring stretch (30 sec each side)

Day 3-Unbeatable Back and Biceps

Warmup:
10 Body swings to toes
10 Side rotations
10 Arm hugs
10 Pullups
Workout:
Pullups 4x10,8,6,4 (5-0-1-0 tempo) + Standing DB curl 4x5 (1 min rest)
Isometric DB row 4x12 (1 min rest)

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Meadows row 4x12 each side (1 min rest)
DB seated rear delt flies 3x12 (1 min rest)
Incline curl + Incline hammer curl 3x10 (1 min rest)
Concentration curl (8 each side) + Cross body hammer curl (16 reps) (3 sets and 1 min rest)
Cooldown:
Squat and bicep stretch (30 sec)
Kneeling shoulder stretch (30 sec each side)
Downward dog (30 sec)
Cobra pose (30 sec)
Interlock fingers and reach up (30 sec)

Day 4-Abs of Steel

Warmup:
10 Chest openers
10 leg swings on each side
10 Alternating lunge and rotation
10 Standing hip rotations
Workout:
12 DB thrusters + 1 min Mountain climbers + 20 Bird dog (3 sets and 1 min rest)
20 Alternating DB side lunge + 12 Body swing to toes (3 sets and 1 min rest)
20 DB plank drags + 12 Side plank rotations each side (3 sets and 1 min rest)
Switches + Rocking chair + Squat pulse + Cross body mountain climbers (3 sets, 30 sec every
move, 30 sec rest)
Cooldown:
Interlock fingers and reach down (30 sec)
Hip flexor stretch (30 sec each side)
Downward dog (30 sec)
Cross body stretch (30 sec each side)

Day 5-Ultra Arms & Shoulders

Warmup:
10 Wrist circles
10 Arm hugs
10 High plank windmills
10 Seated shoulder press (50%)
10 Seated shoulder press (75%)
Workout:
10 DB seated Arnold press + 6 Front raises (5-0-1-0 tempo) (4 sets and 1 min rest)
Lateral raise + Rear delt flies 3x10 (1 min rest)
Shrugs 3x12 (1 min rest)
Incline curl 3x12,10,8 (1 min rest)
DB skull crushers + Close grip pushup 3x10 (1 min rest)
DB close grip bench press 3x12,10,8 (1 min rest)

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Isometric bicep curl + Hammer curls 3x10 (1 min rest)
Cooldown:
Cross body stretch (30 sec each side)
Side-lying windmill (30 sec each side)
Pec stretch (30 sec each side)
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