John's 4 Week Upper Body Shaping Program

DAY 1: BACK-SHOULDERS

WARM UP 5 MINS ON TREADMIL,STRECHING

BACK: CLOSE GRIP(V) LAT PULLDOWNS 15/12/12/10

WIDE GRIP REAR PULLDOWNS:12/10/10/8

LOW CABLE ROWS:12/10/10/8

DUMBEL SHRUGS 12/12/10/8

SHOULDERS:SUPERSET:LATERAL RAISES/FRONT RAISES/ARNOLD PRESS:3X12

REAR SMITH MACHINE PRESS:12/10/10/8

SUPERSET:LATERAL RAISES/FRONT RAISES/BEND OVER LATERAL RAISES:10/10/8

STRECHING.

DAY 2:CARDIO-WAIST

10 MINS TREADMIL 10 MINS CYCLING 5MINS  STEPPER

DECLINE BENCH FULL ADBOMILAS TURNING CRUNCHES 4X20

SUPERSET:MEDICINE BALL CRUNCHES 30 REPS(WEIGHTED)/LOWER BACK LIFTS 15 REPS 50 STICK TURNINGS

STRECHING

DAY 3:ARMS

WARM UP 5 MINS TREADMIL,STREACHING

BICEPS:HUMMER CURL 15/10/10

BARBEL PREACHER CURL:12/12/10/10

STANDING BARBEL CURL:10/10/8/8

TRICEPS:OVER HEAD ROPE EXTENSIONS:15/15/12

SEATED ON BENCH FRENCH PRESS:12/10/10/8

ROPE CABLE PLESSDOWNS:12/10/10

REVERSE HANDLE PRESSDOWNS:12/10/10

KICKBACKS:12/10/10

STRECHING.

DAY 4: REST!!!!

DAY 5:CHEST

WARM UP 5 MINS TREADMIL,STRECHING

INCLINE BENCH PRESS:WARM UP 1X15

12/10/8

FLAT BENCH PRESS:12/10/10/8

PULLOVER:12/10/10

CABLE CROSSOVER:(40" REST BETWEEN SETS) 15/12/10/12

PEC-DECK:12/10/8/10

STRECHING

DAY 6: CARDIO-WAIST

10 MINS TREADMIL 10 MINS CYCLING 5MINS  STEPPER

DECLINE BENCH FULL ADBOMILAS TURNING CRUNCHES 4X20

SUPERSET:MEDICINE BALL CRUNCHES 30 REPS(WEIGHTED)/LOWER BACK LIFTS 15 REPS 50 STICK TURNINGS

STRECHING

DAY 7:REST!!!!