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upper body due to leg injury
Bulking
Intermediate
Machine strength
Plan Details
The upper body due to leg injury routine by bazd is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
focusing on upper body til leg recovers
Routine detail
Mon
chest and tri
Est. 97 min
10 exercises
Barbell Bench Press
10 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Tue
back and bi
Est. 70 min
10 exercises
Machine Back Extension
5 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
shoulders and abs
Est. 98 min
14 exercises
Barbell Push Press
5 Sets x 6 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 16 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 16 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
farmers carry
2 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Thu
chest
Est. 65 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
1 Set x 100 Reps
Fri
back ,shoulders , arms
Est. 108 min
17 exercises
Machine Back Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
farmers carry
3 Sets x 8 Reps
