JAMES' CORNER

4-Day Upper-Body Focused Routine

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 Romanian Deadlift Hinge at hips to lower dumbbells along legs. 3 10–12 Neutral spine, soft knee; stop if low-back strains.
Leg Curl Curl legs toward glutes against the pad on the leg curl machine. 2 12–15 Controlled tempo; squeeze hamstrings at the top.
Dumbbell Reverse Fly Raise dumbbells out to sides with palms facing down. 2 12–15 Slight bend in elbows; pinch shoulder blades.
Dumbbell Shrug Hold dumbbells at sides and raise shoulders straight up toward ears. 2 12–15 Pause at the top; do not roll shoulders. Targets upper/mid traps.
Dumbbell Bicep Curl Curl dumbbells up to shoulder level. 2 10–12 Supinated grip; no swinging.
Back Extension / Superman Lying face down on mat, simultaneously raise chest and legs off the floor. 2 12–15 Squeeze glutes and lower back at the top; move slowly. Builds erector spinae endurance.
Hollow Body Hold Lying on back, press low back into floor, raise shoulders and legs slightly off ground, arms extended overhead. 2 20–30 sec Keep lower back glued to mat; breathe steadily. Anti-extension core work.
Bicycle Crunches Lying on back, alternate bringing elbow to opposite knee in a cycling motion. 2 12–15 each side Slow and controlled; focus on oblique contraction, not speed.

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. 2 10–12 Same as Day 1 but reduced to 2 sets to accommodate unilateral work.
Dumbbell Reverse Lunge Step back with one leg and lower rear knee toward the floor while holding dumbbells. 2 10–12 each leg Keep torso upright; drive through the front heel. Addresses bilateral imbalances.
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.
Bodyweight Glute Bridge Lift hips off the floor by squeezing glutes. 3 12–15 Drive through heels; hold dumbbell on hips if needed.
Dumbbell Reverse Fly Raise dumbbells out to sides with palms facing down. 2 12–15 Same as Day 2.
Dumbbell Prone Trap Raise Lying face down on mat or bench, raise dumbbells out to sides with slight elbow bend, squeezing shoulder blades together. 2 12–15 Targets mid-traps and rhomboids; key for upper-back strength and posture.
Dumbbell Hammer Curl Curl dumbbells up with palms facing each other. 2 10–12 Neutral grip; targets brachialis.
Dumbbell External Rotation Standing or seated, hold light dumbbell with elbow bent 90° and pinned to side. Rotate forearm outward. 2 15 Very light weight; slow and controlled. Rotator cuff prehab.
Lying Leg Raise Lying flat on back, raise straight legs to vertical, then lower slowly without letting lower back arch. 2 10–15 Press lower back into floor; control the descent. Targets lower abdominals.
Dumbbell Weighted Crunch Lying on back, hold a dumbbell on your chest and perform a crunch. 2 10–12 Loaded flexion; effective for rectus abdominis hypertrophy.
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