AK
Upper Strength
Program overview
22 sets
75
min
Est. duration
Intermediate
Difficulty
22,400
kg
Target volume
Chest, shoulders, back, arms
Focus
Exercise plan
6 exercises
1
Bench Press
4 sets x 6-8 reps
92.5 kg
Load
2:00
Rest
2
Weighted Pull-Up
4 sets x 6-8 reps
+18 kg
Load
2:00
Rest
3
Overhead Press
4 sets x 8-10 reps
52.5 kg
Load
1:30
Rest
4
Barbell Row
4 sets x 8-10 reps
82.5 kg
Load
1:30
Rest
5
Incline DB Press
3 sets x 10-12 reps
32 kg
Load
1:30
Rest
6
Face Pull
3 sets x 12-15 reps
24 kg
Load
1:15
Rest
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