Ex Category: 8 Week Upper Body Program

Dumbbell Shoulder Press (Standing)

Super Set – Dumbbell Bicep Curl (Alt Arms)

Lat Pull-Down – 3s eccentric (Machine)

Dumbbell Frontal Raises

Super Set – Dumbbell Tricep Kickbacks

Dumbbell Bench Chest Flye

Tricep Extension (Machine)

Booty Builder V8 (Machine) Pause reps

Elevated Dumbbell Reverse Lunges

V-Squat (Machine) Eccentrics

Standing Hip Adductor (Machine)

Plate Cossack Squat

Single-leg Hamstring Bridges

Box Step-Up (with Dumbbell or Kettlebell)

Incline Dumbbell Bench Press

Row – 3s eccentric (Lat Pull-Down Machine)

Super Set – Dumbbell Lateral Raise

Lat Pull-Down Machine – Face Pulls

Dumbbell Chest Supported Reverse Flye

Super Set – Dumbbell Hammer Curl