UPPER BODY & ARMS
Chest, back, shoulders and arms — three sessions built to bring up the muscles a lot of programmes leave behind.
For anyone whose priority is how the upper body looks and feels, not just moving the biggest numbers. Real volume on biceps, triceps and shoulders alongside proper chest and back work, not an afterthought tacked onto leg day.
The week
8 weeks · 3 sessionsPush Focus
chest, shoulders, triceps-
Bench pressShoulder blades pinned, bar to lower chest.4 × 8 · 120s rest
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Dumbbell shoulder pressElbows slightly forward, full range.3 × 10 · 90s rest
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Incline dumbbell press30 degree bench, elbows at 45.3 × 10 · 90s rest
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Lateral raiseLead with the elbow, stop at shoulder height.4 × 15 · 45s rest
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Rope tricep pushdownElbows glued, split the rope at the bottom.4 × 12 · 45s rest
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Overhead tricep extensionDeep stretch, slow return.3 × 12 · 45s rest
Pull Focus
back, biceps-
Pull upFull hang, chest to the bar.4 × 8-10 · 120s rest
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Barbell row45 degree torso, bar to the belly button.4 × 10 · 90s rest
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Seated cable rowChest proud, squeeze the shoulder blades.3 × 12 · 75s rest
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Face pullHigh elbows, pull to the forehead.3 × 15 · 45s rest
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Barbell curlElbows pinned, no hip drive.4 × 10 · 60s rest
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Hammer curlNeutral grip, controlled tempo.3 × 12 · 45s rest
Arms & Shoulders
arms, shouldersThe pump session — moderate weight, chase full range and control.
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Arnold pressRotate palms out as you press, full overhead lockout.3 × 10 · 75s rest
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Cable lateral raiseConstant tension, lead with the elbow.3 × 15 · 45s rest
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Preacher curlFull extension at the bottom, no swinging.3 × 10 · 60s rest
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Incline dumbbell curlFull stretch at the bottom.3 × 12 · 45s rest
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Close grip bench pressHands shoulder width, elbows tucked, bar to the lower chest.3 × 10 · 75s rest
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Skull crusherLower to the forehead, keep elbows in.3 × 12 · 45s rest
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Cable curlConstant tension, elbows fixed at your sides.3 × 15 · 45s rest
Included
- Every session written out set by set
- Coaching cue on every exercise
- Logs into your training diary automatically
- Last session's weights shown while you lift