JAMES' CORNER

4-Day Upper-Body Focused Routine

Schedule: Day 1 (Mon), Day 2 (Tue), Day 3 (Thu), Day 4 (Fri). Rest or light activity on Wed, Sat, Sun.

Day 1: Push + Quads/Calves

Exercise Description Sets Reps Notes
Machine Bench Press Press weight away from chest while lying on the machine. 3 8–12 2–3 RIR; controlled eccentric.
Machine Seated Overhead Press Press weight overhead from a seated position. 3 8–12 Back supported; do not hyperextend lumbar.
Dumbbell Floor Press Press dumbbells up while lying flat on the floor. 2 10–12 Keep shoulder blades set; limits shoulder strain.
Dumbbell Lateral Raise Raise dumbbells out to sides to shoulder height. 2 12–15 Lead with elbows; stop before form breaks.
Dumbbell Overhead Tricep Extension Extend dumbbell overhead to straighten arms. 2 10–12 Keep elbows in, core braced.
Dumbbell Goblet Squat Squat holding one dumbbell vertically at chest. 3 10–12 Keep torso upright; weight acts as a counterbalance.
Leg Extension Extend legs to straighten knees against the pad. 2 12–15 Moderate tempo; do not jerk into extension.
Standing Calf Raise Raise heels to stand on toes. 2 15–20 Bodyweight or holding dumbbells.

Day 2: Pull + Posterior Chain/Core

Exercise Description Sets Reps Notes
Wide-Grip Lat Pulldown Pull bar down to upper chest with a wide grip. 3 8–12 Pull to upper chest; pause briefly at the bottom.
Seated Row Pull handle towards torso using close/neutral grip. 3 8–12 Squeeze shoulder blades; avoid excessive forward lean.
Dumbbell Single-Arm Row Pull dumbbell to hip while supported on one arm. 2 10–12 each Support upper body on bench; keep back flat.
Dumbbell Bicep Curl Curl dumbbells up to shoulder level. 2 10–12 Supinated grip; no swinging.
Dumbbell Reverse Fly Raise dumbbells out to sides with palms facing down. 2 12–15 Slight bend in elbows; pinch shoulder blades.
Dumbbell Romanian Deadlift Hinge at hips to lower dumbbells along legs. 3 10–12 Neutral spine, soft knee; stop if low-back strains.
Plank Hold push-up position resting on forearms. 2 30–45 sec Brace glutes and abs; do not let hips sag.

Day 3: Push + Quads/Calves

Exercise Description Sets Reps Notes
Machine Bench Press Press weight away from chest while lying on the machine. 3 8–12 Same as Day 1.
Machine Seated Overhead Press Press weight overhead from a seated position. 3 8–12 Same as Day 1.
Push-Ups Lower and raise body using arms from a plank position. 2 AMRAP Stop 1–2 reps before failure; elevate hands if needed.
Dumbbell Lateral Raise Raise dumbbells out to sides to shoulder height. 2 12–15 Same as Day 1.
Dumbbell Overhead Tricep Extension Extend dumbbell overhead to straighten arms. 2 10–12 Same as Day 1.
Dumbbell Goblet Squat Squat holding one dumbbell vertically at chest. 3 10–12 Same as Day 1.
Leg Extension Extend legs to straighten knees against the pad. 2 12–15 Same as Day 1.
Standing Calf Raise Raise heels to stand on toes. 2 15–20 Same as Day 1.

Day 4: Pull + Glutes/Core

Exercise Description Sets Reps Notes
Seated Row Pull handle towards torso using close/neutral grip. 3 8–12 Same as Day 2.
Lat Pulldown Pull bar down to upper chest. 3 8–12 Alternate grip if available.
Dumbbell Single-Arm Row Pull dumbbell to hip while supported on one arm. 2 10–12 each Same as Day 2.
Dumbbell Hammer Curl Curl dumbbells up with palms facing each other. 2 10–12 Neutral grip; targets brachialis.
Dumbbell Reverse Fly Raise dumbbells out to sides with palms facing down. 2 12–15 Same as Day 2.
Bodyweight Glute Bridge Lift hips off the floor by squeezing glutes. 3 12–15 Drive through heels; hold dumbbell on hips if needed.
Dead Bug Lower opposite arm and leg while lying on back. 2 8–10 each Low back pressed to floor; slow and controlled.

Execution Notes