croppio
Workouts
Exercises
Sign in
Sign in with Google
Upper Body Workout workout
Every week column is editable
Double click on the row with green background to edit the reps and weight.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 1
Sets/Reps
Week 1
Week 2
Week 3
Week 4
Week 5
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Barbell Push Press
1
8
2
8
3
8
4
8
Dumbbell Incline Bench Press
1
10
2
10
3
10
Barbell Bent Over Row
1
8
2
8
3
8
4
8
Weighted Chin Up
1
6
2
6
3
6
Machine Shoulder Press
1
10
2
10
3
10
Barbell Flat Bench Press
1
8
2
8
3
8
4
8
Day 2
Sets/Reps
Week 1
Week 2
Week 3
Week 4
Week 5
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Body Weight Pull Up
1
8
2
8
3
8
4
8
Dumbbell Hammer Biceps Curl
1
10
2
10
3
10
Dumbbell Rear Delt Raise
1
12
2
12
3
12
Cable Triceps Kickback
1
12
2
12
3
12
Dumbbell Incline Bench Row
1
8
2
8
3
8
4
8
Machine Triceps Extension
1
10
2
10
3
10
4
10
Day 3
Sets/Reps
Week 1
Week 2
Week 3
Week 4
Week 5
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Barbell Standing Shoulder Press
1
8
2
8
3
8
4
8
Cable Front Raise
1
12
2
12
3
12
Barbell Reverse Grip Bent Over
1
10
2
10
3
10
Dumbbell Concentration Biceps Curl
1
10
2
10
3
10
Machine Assisted Chin Up
1
8
2
8
3
8
4
8
Cable Rope Biceps Curl
1
12
2
12
3
12
Day 4
Sets/Reps
Week 1
Week 2
Week 3
Week 4
Week 5
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Smith Machine Incline Bench Press
1
8
2
8
3
8
4
8
Machine Chest Press
1
10
2
10
3
10
Weighted Dip Chest Variation
1
8
2
8
3
8
Cable Incline Bench Fly
1
12
2
12
3
12
Dumbbell Flat Bench Press
1
8
2
8
3
8
4
8
Cable Chest Press Standing
1
10
2
10
3
10
Day 5
Sets/Reps
Week 1
Week 2
Week 3
Week 4
Week 5
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Barbell Shrug
1
8
2
8
3
8
4
8
Machine Upright Row
1
10
2
10
3
10
Cable Wide Grip Lat Pull Down
1
10
2
10
3
10
4
10
Dumbbell Side Lateral Raise
1
12
2
12
3
12
Barbell T Bar Row
1
8
2
8
3
8
Cable Straight Arm Pull Down
1
10
2
10
3
10
Exercise
×
Login via Google
Sign in
Sign in with Google