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Upper lower body split(Havoc)
Bulking
Intermediate
Machine strength
Plan Details
The Upper lower body split(Havoc) routine by HavocMano is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The above split program mainly concentrates on muscle gaining and to improve strength.
Routine detail
Mon
Biceps &Triceps A / OFF
Est. 52 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Tue
Upper body A
Est. 58 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Wed
Lower body A
Est. 50 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Thu
Biceps & Triceps B /OFF
Est. 53 min
8 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Fri
Upper body B
Est. 52 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Sat
Lower body B
Est. 51 min
8 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Plank
3 Sets
Sun
OFF
Est. 0 min
0 exercises
This day is empty
