Loading...
Osama's 3 part Upper and Lower workout
General
Intermediate
Machine strength
Plan Details
The Osama's 3 part Upper and Lower workout routine by osama_ben is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, shoulders and triceps
Est. 81 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dip
4 Sets x 8 Reps
Push-Up
4 Sets x 12 Reps
Day 2
Back and biceps
Est. 66 min
10 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Inverted Row (Feet Elevated)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Machine Hammer Curl
4 Sets x 8 Reps
Day 3
Cardio
Est. 52 min
6 exercises
Stability Ball Crunch
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Hill Interval
20 Sets x 8 Reps
Day 4
Superset Chestday
Est. 57 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Pump
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 6 Reps
Push-Up
5 Sets x 10 Reps
Day 5
Superset Backday
Est. 50 min
8 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 6 Reps
Barbell Bent-Over Row
5 Sets x 6 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 6 Reps
Machine Inverted Row (Feet Elevated)
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 6 Reps
Barbell Preacher Curl
5 Sets x 6 Reps
Preacher Curl Machine
5 Sets x 6 Reps
Day 7
Legs and abs
Est. 81 min
13 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Day 8
Superset abs
Est. 27 min
5 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
