Hello everyone, I can only do upper body training because I have problems with my legs. I would be very pleased if you evaluate my program. I have been doing sports for 1 year.
1 day
Back
Weighted Pull Up 4xmax
T bar row 4x8-10
Seated Cable Lat Pulldown 4x8-10
Seated Cable Row 3x8-10
biceps
Incline Dumbbell Curl 3x8-10
Hammer curl 3x8-10
Cable curl 3x8-10
Trapeze
dumbbell shrug 4xmax
2 days
Chest
bench press 4x8-10
Dumbbell press 4x8-10
Incline dumbbell press 4x8-10
Weighted dips 3xmax
triceps
barbell extension 3x8-10
Lying triceps extension 3x8-10
Cable push-down 3x8-10
Shoulder
Arnold press 3x10-12
Lateral raise 3x10-12
Front shoulder with dumbeel 3x10-12
This way I work 4 days a week.
1 day
Back
Weighted Pull Up 4xmax
T bar row 4x8-10
Seated Cable Lat Pulldown 4x8-10
Seated Cable Row 3x8-10
biceps
Incline Dumbbell Curl 3x8-10
Hammer curl 3x8-10
Cable curl 3x8-10
Trapeze
dumbbell shrug 4xmax
2 days
Chest
bench press 4x8-10
Dumbbell press 4x8-10
Incline dumbbell press 4x8-10
Weighted dips 3xmax
triceps
barbell extension 3x8-10
Lying triceps extension 3x8-10
Cable push-down 3x8-10
Shoulder
Arnold press 3x10-12
Lateral raise 3x10-12
Front shoulder with dumbeel 3x10-12
This way I work 4 days a week.