Upper Lower

Routine Database
> All Routines	(16418)
- Beginner	(5054)
- Intermediate	(7198)
- Advanced	(4166)
Gen Fitness	(4904)
- Beginner	(2278)
- Intermediate	(1907)
- Advanced	(719)
Bulking	(7962)
- Beginner	(1870)
- Intermediate	(3701)
- Advanced	(2391)
Cutting	(2934)
- Beginner	(794)
- Intermediate	(1347)
- Advanced	(793)
Sport	(618)
- Beginner	(112)
- Intermediate	(243)
- Advanced	(263)

Exercise Database
Abs	(284)
Back	(138)
Biceps	(116)
Chest	(139)
Forearm	(51)
Glutes	(26)
Shoulders	(207)
Triceps	(109)
Upper Legs	(176)
Lower Legs	(43)
Cardio	(19)
All	(1309)

Upper Lower

Shared By : minameaar

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 2 / 105

Average Rating

Based upon 0 vote(s)

Share

Description

Monday

Lower

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Smith Machine Squat	60 sec	8	3
Upper Legs		Leg Press	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Upper Legs		Seated Leg Curl	60 sec	8	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	8	3
Abs		Bent Knee Hip Raise	60 sec	8	3
Abs		Leg Pull-In	60 sec	8	3
Abs		Side Jackknife	60 sec	8	3
Abs		Plate Twist	60 sec	8	3
Abs		Cable Crunch	60 sec	8	3
Abs		Ab Crunch Machine	60 sec	8	3

Tuesday

Upper

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	8	3
Back		Barbell Bent Over Row	60 sec	8	3
Chest		Barbell Incline Bench Press	60 sec	8	3
Back		Pullups	60 sec	8	3
Shoulders		Standing Barbell Press Behind The Neck	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Triceps		Barbell Seated Overhead Triceps Extension	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	3
Chest		Chest Close Grip	60 sec	8	3
Back		Straight Arm Push Down	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Biceps		Incline Dumbbell Curl	60 sec	8	3

Thursday

Lower

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	60 sec	8	3
Back		Romanian Deadlift	60 sec	8	3
Upper Legs		Standing Leg Curl	60 sec	8	3
Upper Legs		Seated Leg Curl	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Lower Legs		Donkey Calf Raises	60 sec	8	3
Lower Legs		Seated Calf Raise	60 sec	8	3
Abs		Toe Touchers	60 sec	8	3
Abs		Leg Pull-In	60 sec	8	3
Abs		Woodchopper	60 sec	8	3
Abs		Dumbbell Side Bend	60 sec	8	3
Abs		Cable Crunch	60 sec	8	3
Abs		Hanging Leg Raise	60 sec	8	3
Abs		Weighted Ball Side Bend	60 sec	8	3

Friday

Upper

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Cable Up Right Row	60 sec	8	3
Triceps		Triceps Pushdown - Rope	60 sec	8	3
Biceps		Incline Dumbbell Curl	60 sec	8	3
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Biceps		Hammer Curls	60 sec	8	3

Disclaimer

The information contained in this page was posted by user: minameaar on behalf of herself / himself.

The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.

In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at info

jefit.com.

IP/DMCA Notifications