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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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