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UPPER / LOWER (4 DAYS)
Bulking
Intermediate
Machine strength
Plan Details
The UPPER / LOWER (4 DAYS) routine by rgmartins is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Lyle MacDonald routine (bulking)
Routine detail
Day 1
UPPER (Mon, Thu)
Est. 66 min
8 exercises
Barbell Bench Press
1 Set
Cable Seated Row
1 Set
Dumbbell Incline Bench Press
1 Set
Machine Reverse Lat Pulldown (Close Grip)
1 Set
Dumbbell Lateral Raise
1 Set
Machine Reverse Fly
1 Set
Barbell Curl
1 Set
Cable Shoulder Extension
1 Set
Day 2
LOWER (Tue, Fri)
Est. 60 min
7 exercises
Smith Machine Squat
1 Set
Dumbbell Stiff-Leg Deadlift
1 Set
Machine Leg Extension
1 Set
Machine Leg Curl (Prone)
1 Set
Machine Calf Press
1 Set
Decline Crunch
1 Set
Back Hyperextension
1 Set
