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UPPER LOWER PRGRSS Programming

The document outlines a structured workout program divided into four sections: Upper A (Anterior Focus), Lower A (Posterior Focus), Upper B (Posterior Focus), and Lower B (Anterior Focus). Each section lists exercises targeting specific muscle groups, detailing sets, rep ranges, type, cadence, and additional notes. The program emphasizes a variety of exercises for comprehensive muscle engagement and includes specific instructions for execution.

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kv72bhnby7
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248 views1 page

UPPER LOWER PRGRSS Programming

The document outlines a structured workout program divided into four sections: Upper A (Anterior Focus), Lower A (Posterior Focus), Upper B (Posterior Focus), and Lower B (Anterior Focus). Each section lists exercises targeting specific muscle groups, detailing sets, rep ranges, type, cadence, and additional notes. The program emphasizes a variety of exercises for comprehensive muscle engagement and includes specific instructions for execution.

Uploaded by

kv72bhnby7
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

PROGRAMMING

UPPER A - ANTERIOR FOCUS


NR MUSCLE EXCERCISE SETS REPRANGE TYPE CADENCE RIR NOTES

5-8 Straight Set 1


1 CHEST Incline Machine Press 2
5-8 Straight Set 0
8-12 Straight Set 1
2 DELTS (S) Standing Unilateral Cable Lateral Raise 2
8-12 Straight Set 0
5-8 Straight Set 1
3 DELTS (F) Plate Loaded Shoulder Press Machine 2
5-8 Straight Set 0
8-12 Straight Set 1
4 TRICEPS Single Arm Tricep Pushdown 2
8-12 Straight Set 0
8-12 Straight Set 1
5 CHEST Machine Chest Fly 2
8-12 Straight Set 0
6-10 Straight Set 1
6 LATS Wide Grip Lat Pulldown 2
6-10 Straight Set 0
6-10 Straight Set 1
7 LATS Single Arm Cable Row 2
6-10 Straight Set 0
8-12 Straight Set 1
8 BICEPS Unilateral Dumbbell Preacher Curl 2
8-12 Straight Set 0

LOWER A - POSTERIOR FOCUS


NR MUSCLE EXCERCISE SETS REPRANGE TYPE CADENCE RIR NOTES

6-10 Straight Set Pause in der 1


1 GLUTES Hip Thrust Machine 2
Kontraktion
6-10 Straight Set 0
5-8 Straight Set 1
2 HAMS Barbell Romanian Deadlift 2
5-8 Straight Set 0
6-10 Straight Set 1
3 HAMS Seated Hamsting Curl 2
6-10 Straight Set 0

5-8 Straight Set 1


4 CALVES Calf Press 2 3s Pause unten
5-8 Straight Set 0
8-12 Straight Set Pause in beiden 1
5 ADDS Hip Adductor 2
Umkehrpunkten
8-12 Straight Set 0
5-8 Straight Set 1
6 GLUTES 45° Leg Press (Hip Dominant) 2
5-8 Straight Set 0
8-12 Straight Set 1
7 ABS Kneeling Cable Crunches 2
8-12 Straight Set 0

UPPER B - POSTERIOR FOCUS


NR MUSCLE EXCERCISE SETS REPRANGE TYPE CADENCE RIR NOTES

6-10 Straight Set 1


1 LATS Single Arm Pulldown 2
6-10 Straight Set 0
6-10 Straight Set 1
2 UPPER BACK Chest Supported T-Bar Row 2
6-10 Straight Set 0
5-8 Straight Set 1
3 CHEST Plate Loaded Seated Flat Chest Press 2
5-8 Straight Set 0

8-12 Straight Set 1


4 DELTS (S) Seated Lateral Raise Machine 2
8-12 Straight Set 0
5-8 Straight Set 1
5 TRICEPS Close Grip Smith Press 2
5-8 Straight Set 0
8-12 Straight Set 1
6 DELTS (S) Standing Cable Y-Raise 2
8-12 Straight Set 0
8-12 Straight Set 1
7 BICEPS Cable Rope Hammer Curl 2
8-12 Straight Set 0
6-10 Straight Set 1
8 BICEPS Unilateral Machine Preacher Curl 2
6-10 Straight Set 0

LOWER B - ANTERIOR FOCUS


NR MUSCLE EXCERCISE SETS REPRANGE TYPE CADENCE RIR NOTES

8-12 Straight Set Pause in beiden 1


1 ADDS Hip Adductor 2
Umkehrpunkten
8-12 Straight Set 0
6-10 Straight Set 1
2 HAMS Seated Leg Curl 2
6-10 Straight Set 0
5-8 Straight Set 1
3 CALVES Calf Press 2 3s Pause unten
5-8 Straight Set 0

8-12 Straight Set Pause in der 1


4 QUADS Leg Extension 2
Kontraktion
8-12 Straight Set 0
5-8 Straight Set 1
5 QUADS Hack Squat 2
5-8 Straight Set 0
5-8 Straight Set 1
6 GLUTES Smith Machine Bulgarian Split Squats 2
5-8 Straight Set 0
8-12 Straight Set 1
7 ABS Machine Ab Crunch 2
8-12 Straight Set 0

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