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3-Day Upper Body Program (10wk) PDF

This document outlines a 10-week upper body workout program. It provides exercises for each day of the week (Monday, Wednesday, Friday) along with rep/set/weight progressions over the course of the 10 weeks. The first 5 weeks involve heavier weight and lower reps while the last 5 weeks involve lighter weight and higher reps. Core exercises like abs are included at the end of each workout.

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Arda Irmak
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114 views1 page

3-Day Upper Body Program (10wk) PDF

This document outlines a 10-week upper body workout program. It provides exercises for each day of the week (Monday, Wednesday, Friday) along with rep/set/weight progressions over the course of the 10 weeks. The first 5 weeks involve heavier weight and lower reps while the last 5 weeks involve lighter weight and higher reps. Core exercises like abs are included at the end of each workout.

Uploaded by

Arda Irmak
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
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3-Day Upper Body Program Name ________________________ Date ______

Day/Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
Monday Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt.
Bench Press 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
DB Incline Press 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
Seated Row 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
Pull ups 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3
Curls 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
DB Shoulder Press 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
Back Extensions 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
ABS 20x2 20x2 20x2 20x2 20x2 20x2 20x2 20x2 20x2 20x2

Day/Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
Wednesday Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt.
Shoulder Press (st.B) 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
DB Bench Press 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
Dips 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3
DB Bent Row 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
Triceps Extension 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
Upright Row 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3
ABS 25x2 25x2 25x2 25x2 25x2 25x2 25x2 25x2 25x2 25x2

Day/Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
Friday Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt. Rep/Set/Wt.
Incline Press (st. bar) 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
Close Grip Bench 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
Lat Pulldown 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
DB Front Raises 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3
Back Extensions 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3
DB Lateral Raises 12x3 10x3 8x3 6x4 5x4 10x4 8x4 6x4 4x4 3x5
Curls 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3 10x3
ABS 25x2 25x2 25x2 25x2 25x2 25x2 25x2 25x2 25x2 25x2

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