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Upper/Lower AWR
Bulking
Intermediate
Machine strength
Plan Details
The Upper/Lower AWR routine by Shazoal is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Upper/Lower Body Workout from aworkoutroutine.com. It is based in multiple studies regarding training frequency.
Routine detail
Mon
Upper Body A
Est. 53 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Tue
Lower Body A
Est. 42 min
5 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Thu
Upper Body B
Est. 54 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
Fri
Lower Body B
Est. 44 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
