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Upper,Lower with 2 days focusing on Strength and 2 days focusing on Hypertrophy.
General
Advanced
Dumbbell
Plan Details
The Upper,Lower with 2 days focusing on Strength and 2 days focusing on Hypertrophy. routine by esmailqadiri is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Upper, Lower split 4 week program 4 days a week working out focusing on strength and hypertrophy. Also, if needed. Add an optional 5th day to target weak muscle groups with max 2-3 exercises on that day. This is my own personal routine which i made when the gym are opening up in my country (September 1th). Hope this inspires you for ideas for your comeback in the gym this year!. stay motivated and believe in yourself, YOU CAN DO IT!
Routine detail
Mon
Upper Body (Power)
Est. 68 min
7 exercises
Barbell Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Barbell Bent-Over Row
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set
Overhead Press (Standing)
1 Set
Barbell Curl
1 Set
EZ Bar Decline Close Grip Skull Crusher
1 Set
Tue
Lower Body (Power)
Est. 51 min
6 exercises
Barbell Deep Squat
1 Set
Barbell Deadlift
1 Set
Machine Leg Press
1 Set
Machine Leg Curl (Prone)
1 Set
Machine Single-Leg Curl
1 Set
Hack Calf Raise
1 Set
Thu
Upper Body (Hypertrophy)
Est. 52 min
7 exercises
Barbell Incline Bench Press
1 Set
Dumbbell Fly
1 Set
Cable Seated Row
1 Set
Dumbbell One-Arm Row
1 Set
Dumbbell Lateral Raise
1 Set
Dumbbell Incline Curl
1 Set
Cable Lying Tricep Extension
1 Set
Fri
Lower Body (Hypertrophy)
Est. 54 min
9 exercises
Barbell Front Squat
1 Set
Barbell Lunge
1 Set
Machine Leg Extension
1 Set
Machine Single-Leg Extension
1 Set
Machine Seated Leg Curl
1 Set
Machine Single-Leg Curl
1 Set
Machine Seated Calf Raise
1 Set
Calf Press On Leg Press
1 Set
Machine Single-Leg Calf Press
1 Set
Sat
(Fore)Arms, Abs, Traps (Optional)
Est. 46 min
9 exercises
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
1 Set
Dumbbell Wrist Curl (Palms Up)
1 Set
Smith Machine Shrug
1 Set
Dumbbell Shoulder Shrug
1 Set
Decline Crunch
1 Set
Weight Plate Russian Twist
1 Set
Weighted Hanging Knee Raise
1 Set
Plank
3 Sets
