Feminine Body Design upgrade 1

Upgrade 1 program 1

Alternative ab crunch

Upgrade 1 Program 2

Side Raise Tip for Shoulder Pain

Upgrade 1 Program 3

Feminine Body Design upgrade 2

Upgrade 2 program 1

Creating a balanced body

Upgrade 2 Program 2

Alternative thigh curl

Upgrade 2 Program 3

Feminine Body Design upgrade 3

Upgrade 3 Program 1

Upgrade 3 Program 2

1-Arm Rear Delt

1-Arm Reverse Side Raise

Upgrade 3 Program 3

1-Arm Bent Over Side Raise

Feminine Body Design upgrade 4

Upgrade 4 program 1

Upgrade 4 program 2

Upgrade 4 Program 3

Feminine Body Design upgrade 5

Upgrade 5 Program 1

Upgrade 5 Program 2

Upgrade 5 Program 3

Feminine Body Design upgrade 6

Upgrade 6 Program 1

Plateload Leg Press

Upgrade 6 Program 2

Tricep Cable Archer

Upgrade 6 Program 3

Feminine Body Design upgrade 7

Upgrade 7 Program 1

Upgrade 7 Program 2

Flat Bench DB Chest Press

Flat Bench DB Flys

Upgrade 7 Program 3

Bicep Curl Turning

Feminine Body Design upgrade 8

Upgrade 8 Program 1

Deadlift 1-Leg Crossed

Facedown Thigh Curl

Seated Calf Raise

Upgrade 8 Program 2

Upgrade 8 Program 3

Upgrade 3 Program 1

PROGRAM FILES

Upgrade 3 program1 doc

Upgrade 3 program1 PDF

Upgrade 3 program 1 at-a-glance

NOTES

No4: 1 arm side raise (which was in program 2) has been moved to program 1
Lat pulldown behind the neck is a drop set
Tricep 2 arm extension, if you are still using a DB for this exercise, you should now be strong enough to graduate to a barbell (z-bar or a straight-bar are both ok) I personally prefer the straight bar

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