John's 4 Week Upper Body Shaping Program

COMBINE THIS WORKOUT WITH PROPER NUTRITION AND YOU WILL SEE IMPRESSIVE RESULTS IN 4 WEEKS

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!!!!

PUT WEIGHT THAT WILL NOT ALOW YOU TO PERFORM  MORE THAN THE REPITATIONS ABOVE. USE LIGHTER WEIGHT FOR SHOULDERS AND ALL FIRST SETS.

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises