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Phase 1: Upper Body Workout A (Strength & Muscle) Day:_____________ Finish: _________
Rep
Exercise Muscle
Target weight reps weight reps weight reps weight reps
1
Smith Machine Bench Press Chest 6-10
ss-a
2
Smith Machine Bent Over Row Back 6-10
ss-b
5
Dumbbell Lateral Raise Delts 6-10
ss-a
6
Dumbbell Overhead Press Delts 6-10
ss-b
7
Lying Tricep Extension EZ Bar Triceps 6-10
ss-a
8
Barbell Curl EZ Bar Biceps 6-10
ss-b
Notes: