This is the Upper workout from the Squat Specialization plan. It trains Chest, Back, Shoulders, Biceps and Triceps across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Barbell Bench Press while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Bench Press | 4 × 8 |
 Bent Over Row (Barbell) | 4 × 8 |
 Barbell Overhead Press | 4 × 8 |
 Lat Pulldown | 3 × 10 |
 EZ Bar Bicep Curl | 3 × 12 |
 Cable Tricep Pushdown | 3 × 12 |
