LOWER & Upper Workouts - JEFIT

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LOWER & Upper Workouts - JEFIT

LOWER & Upper Workouts banner

LOWER & Upper Workouts

AUDIO TIP

Sport

Advanced

Machine strength

Plan Details

The LOWER & Upper Workouts routine by cadria is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.

Routine detail

Any

Essential LEGS

Est. 99 min

7 exercises

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 20 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

2 Sets x 20 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 20 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 20 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

3 Sets x 20 Reps

Smith Reverse step-up Lunges Demonstration

Smith Reverse step-up Lunges

3 Sets x 20 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

Calisthenics UB

Est. 23 min

6 exercises

Bird dog plank Demonstration

Bird dog plank

4 Sets x 15 Reps

Superman Demonstration

Superman

4 Sets

Tuck Dragon Flag raises

4 Sets x 11 Reps

Box Pikes Walk outs Demonstration

Box Pikes Walk outs

4 Sets x 5 Reps

Single leg Dragon Flag raises

4 Sets x 12 Reps

Ring Dips Demonstration

Ring Dips

2 Sets x 5 Reps

Any

power lifting c&j

Est. 61 min

12 exercises

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

4 Sets x 10 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 10 Reps

Barbell Clean Pull Demonstration

Barbell Clean Pull

2 Sets x 10 Reps

Barbell Hang Clean Demonstration

Barbell Hang Clean

4 Sets x 10 Reps

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

4 Sets x 4 Reps

Barbell Snatch Balance Demonstration

Barbell Snatch Balance

3 Sets x 10 Reps

Barbell Hang Snatch Demonstration

Barbell Hang Snatch

3 Sets x 10 Reps

Barbell Snatch from Blocks Demonstration

Barbell Snatch from Blocks

4 Sets x 10 Reps

Barbell Snatch Demonstration

Barbell Snatch

1 Set x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 10 Reps

Any

Upper body Strength

Est. 24 min

7 exercises

Pullover Machine Demonstration

Pullover Machine

5 Sets x 5 Reps

Machine Back Extension Demonstration

Machine Back Extension

5 Sets x 5 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

5 Sets x 5 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

5 Sets x 5 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

5 Sets x 5 Reps

Cable Seated Crunch Demonstration

Cable Seated Crunch

5 Sets x 5 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 10 Reps

Any

BCross LEGS

Est. 17 min

5 exercises

Kneeling Back Kicks Demonstration

Kneeling Back Kicks

4 Sets x 6 Reps

Hip Flexion Demonstration

Hip Flexion

4 Sets x 6 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 6 Reps

Barbell Lateral Lunge Demonstration

Barbell Lateral Lunge

4 Sets x 6 Reps

Kettlebell Sumo Deadlift Demonstration

Kettlebell Sumo Deadlift

4 Sets x 6 Reps

Any

All legs

Est. 62 min

11 exercises

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 10 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Smith Reverse step-up Lunges Demonstration

Smith Reverse step-up Lunges

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

4 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Barbell Squat & Calf raises Demonstration

Barbell Squat & Calf raises

4 Sets x 10 Reps

Skater Squats Demonstration

Skater Squats

4 Sets x 10 Reps

Any

cardio

Est. 123 min

2 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set