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Upper vs lower body
Bulking
Beginner
Machine strength
Plan Details
The Upper vs lower body routine by Fuusik is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper
Est. 81 min
14 exercises
Rowing
1 Set
Dumbbell Bench Press
4 Sets x 10 Reps
Pull-Up
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Upper Back Stretch
1 Set x 1 Rep
Bicep Stretch
1 Set x 1 Rep
Upward Stretch
1 Set x 1 Rep
Back Bend
1 Set x 1 Rep
Tricep Side Stretch
2 Sets x 1 Reps
Day 2
Lower
Est. 83 min
14 exercises
Treadmill Running
1 Set
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 16 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
2 Sets x 16 Reps
Medicine Ball Rotation
2 Sets x 20 Reps
Plank
2 Sets
Shell Stretch
1 Set x 1 Rep
Band Seated Calf Stretch
2 Sets x 1 Reps
Cross-Leg Side Stretch (Supine)
2 Sets x 1 Reps
Wide Leg Stretch
1 Set
