Upper Body Workout workout

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