Loading...
Nalewanyj, Sean - Upper /Lower Routine - 6days
AUTOPLAYAUDIO TIP
General
Advanced
Machine strength
Plan Details
The Nalewanyj, Sean - Upper /Lower Routine - 6days routine by Anlauf is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Tue
UPPER Day - Day 01
Est. 130 min
12 exercises
Barbell Bench Press
8 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
EZ Bar Curl
6 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 5 Reps
Wed
LOWER Day - Day 01
Est. 127 min
9 exercises
Low Bar Squat
7 Sets x 10 Reps
Barbell Squat
8 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 5 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 10 Reps
Thu
UPPER Day - Day 02
Est. 65 min
6 exercises
Barbell Military Press
6 Sets x 5 Reps
Dip
4 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
Fri
LOWER Day - Day 02
Est. 66 min
8 exercises
Machine Leg Press
5 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 5 Reps
Sat
UPPER Day - Day 03
Est. 93 min
10 exercises
Barbell Bench Press
7 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 5 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Sun
LOWER Day - Day 03
Est. 113 min
10 exercises
Barbell Deadlift
6 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 15 Reps
![[BACK OFF] RESET DEADLIFT Demonstration](/icons/muscle/backIcon.svg){kind=icon}
[BACK OFF] RESET DEADLIFT
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 5 Reps
Machine Hip Abduction
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 28 Reps
Barbell Curl
6 Sets x 5 Reps
