Your Free Upper Workout
The is a nice “in the middle” program for those transitioning to from beginner to intermediate. The program alternates between upper and lower days. The higher frequency will still allow you to arguably progress at a faster rate, compared to a “bro split”, but this program also includes a bit more isolation work as arguably you may need a bit more stimulus per given body part.
A1
Incline barbell press*
Sets 2Reps 6-8Rest 2-3 minutes
*A1 and A2 are superset
A2
neutral grip machine pull downs*
Sets 2Reps 6-8Rest 2-3 minutes
*A1 and A2 are superset
B1
flat DB press
Sets 2Reps 6-8Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
B2
chest supported tbar rows
Sets 2Reps 6-8Rest 2-3 minutes
*B1 and B2 are superset
C1
dips (option of chains if available)
Sets 2Reps 6-8Rest 2-3 minutes
*C1 and C2 are superset
C2
DB hammers curls
Sets 2Reps 6-8Rest 2-3 minutes
*C1 and C2 are superset
D1
seated cable cross extensions
Sets 2Reps 6-8Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
D2
single-arm DB preacher curls
Sets 2Reps 6-8Rest 2-3 minutes
*D1 and D2 are superset