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Djemz upper/lower
General
Intermediate
Barbell
Plan Details
The Djemz upper/lower routine by djemz is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
ub/lb djemz
Routine detail
Day 1
UB
Est. 57 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Day 2
LB
Est. 58 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Lunge
4 Sets x 8 Reps
Bulgarian split squat
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Cable Kneeling Crunch
4 Sets x 8 Reps
Day 3
UB
Est. 65 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Band Upright Row
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Standing Curl
4 Sets x 8 Reps
Day 4
LB
Est. 59 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Front Squat
4 Sets x 8 Reps
Cable Deadlift
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Decline Reverse Crunch
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Band Sit-Up
3 Sets x 8 Reps
