The Tone & Strength Upper Body workout plan is to be used two times a week and added to your usual training program.

For example: Monday: Day 1 // Wednesday: Day 2 (see below)

If you do not have a training program, then combine this program with the tone and strength lower body series. This workout is Tone & Strength Upper Body #4

  • Goal: Build Muscle
  • Training Method: Body Split
  • Training Frequency: 2x per week
  • Level: Intermediate - Advanced

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, it is recommended for those that struggle with diet and nutrition intake. 

  • BCAAs
  • 100% Whey Isolate Protein
  • L-Carnitine
  • CLA

Cardio

There is no set cardio routine with this workout series. We suggest you include 1-2 Cardio days – lasting 45-60minutes.

However, before each session focus on a moderate intensity 10-15 minutes warm up of Elliptical, Rowing Machine or Treadmill running.

Day 1 - Back, Biceps & Core

Overhand Dumbbell Row

Sets: 3
Reps: 15
Rest: 60-90s

Underhand Lat Pulldown

Sets: 4
Reps: 15, 12, 10, 8
Rest: 60-90s
Note: Increase the weight with each set

Dumbbell Good Mornings

Sets: 3
Reps: 10
Rest: 60-90s

Stability Ball Back Extensions

Sets: 3
Reps: 15
Rest: 60-90s

Dumbbell W-Curl

Sets: 3
Reps: 8
Rest: 45-60s

Stability Ball Plank

Sets: 3
Reps: 30s
Rest: 20s

Lying Oblique Crunches

Sets: 3
Reps: 60s each side
Rest: 30-45s

Weighted Sit-ups

Sets: 4
Reps: 15
Rest: 60s

Day 2- Chest, Shoulders & Triceps

Flat Dumbbell Bench Press

Sets: 4
Reps: 15
Note: 60-90s

Incline Dumbbell Bench Press

Sets: 4
Reps: 10
Rest: 60-90s

Machine Flyes

Note: If the machine is unavailable use the cables.

Sets: 3
Reps: 15
Rest: 60s

Dumbbell Hammer Press (Standing)

Sets: 3
Reps: 15
Rest: 60s

Triceps Rope Pushdown

Sets: 4
Reps: 15
Rest: 60s

Dumbbell Triceps Kickbacks

Sets: 3
Reps: 10
Rest: 60s

Triceps Dips

Sets: 4
Reps: 15
Rest: 45-60s

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