Loading...
Upper - Lower
General
Beginner
None
Plan Details
The Upper - Lower routine by avantasia88 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jeon Heesu (??n t? Hàn Qu?c) g?n ?ây có chuy?n du l?ch Hà N?i và tranh th? tr?i nghi?m nhi?u món ?n ???ng ph?
Routine detail
Mon
Upper Body
Est. 105 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Walking
1 Set
Tue
Lower Body
Est. 101 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Recumbent Bike
1 Set
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Upper Body
Est. 98 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12,12,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Elevated Push-Up
1 Set x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Elliptical Training
1 Set
Fri
Lower Body
Est. 96 min
6 exercises
Kettlebell Goblet Squat
4 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Walking
1 Set
Sat
Full Body
Est. 167 min
9 exercises
Machine Fly
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Running
1 Set
Treadmill Running
1 Set
