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upper lower
General
Beginner
Machine strength
Plan Details
The upper lower routine by coastie89 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
upper
Est. 122 min
10 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Pull-Up
6 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Wed
lower
Est. 93 min
5 exercises
Machine Leg Press
8 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 10 Reps
Machine Leg Extension
6 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Fri
upper
Est. 123 min
8 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Chin-Up with Knee Raise
6 Sets x 10 Reps
Cable V Bar Pulldown
6 Sets x 10 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
