Loading...
Upper Body + cardio
General
Intermediate
Barbell
Plan Details
The Upper Body + cardio routine by didymus is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Focus is on upper body: Chest, shoulders, arms. Weight training is on Mondays, Wednesdays, and Fridays. Cardio (primarily rowing), is Tuesdays and Thursdays. Extra cardio can be added in anywhere, any time, any type.
Routine detail
Mon
Chest day
Est. 42 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Tue
Cardio
Est. 63 min
2 exercises
Rowing
1 Set
Stationary Bike
1 Set
Wed
Shoulder day
Est. 41 min
6 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Rear Delt Row
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Thu
Cardio day
Est. 63 min
2 exercises
Rowing
1 Set
Stationary Bike
1 Set
Fri
Arm day
Est. 41 min
6 exercises
EZ Bar Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Dumbbell Inner Bicep Curl
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
