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Upper/Lower EOWEO schedule
Bulking
Advanced
Machine strength
Plan Details
The Upper/Lower EOWEO schedule routine by csmithcfg is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Upper/Lower split that follows an Every other weekend off work schedule
Routine detail
Mon
Upper A
Est. 66 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Pullover
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Tue
Lower A
Est. 75 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Thu
Upper B
Est. 78 min
13 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Curl
1 Set x 50 Reps
Cable Rope Overhead Tricep Extension
1 Set x 50 Reps
Barbell Curl
1 Set x 30 Reps
Cable Rope Overhead Tricep Extension
1 Set x 30 Reps
Barbell Curl
1 Set x 20 Reps
Cable Rope Overhead Tricep Extension
1 Set x 20 Reps
Pull-Up
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Fri
Lower B
Est. 79 min
10 exercises
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
