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Upper body and Lower body
Sport
Advanced
Machine strength
Plan Details
The Upper body and Lower body routine by samulasffs is a 9 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Upper Body
Est. 0 min
6 exercises
Machine Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
Explosive Lower Body
Est. 0 min
18 exercises
Barbell Deep Squat
3 Sets x 3 Reps
Knee Tuck Jump
3 Sets x 3 Reps
Dumbbell Jump Squat
3 Sets x 3 Reps
Band Overspeed Jump
3 Sets x 3 Reps
Barbell Hip Thrust
6 Sets x 3 Reps
Knee Tuck Jump
6 Sets x 3 Reps
Dumbbell Jump Squat
6 Sets x 3 Reps
Band Overspeed Jump
6 Sets x 3 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Knee Tuck Jump
3 Sets x 3 Reps
Dumbbell Jump Squat
3 Sets x 3 Reps
Band Overspeed Jump
3 Sets x 3 Reps
Dumbbell Lunge
2 Sets x 3 Reps
Knee Tuck Jump
2 Sets x 3 Reps
Dumbbell Jump Squat
2 Sets x 3 Reps
Band Overspeed Jump
2 Sets x 3 Reps
Machine Calf Raise
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Wed
Upper Body 2
Est. 0 min
6 exercises
Machine Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dip
3 Sets x 6 Reps
Any
Abs
Est. 0 min
7 exercises
Hanging X Raises
1 Set x 10 Reps
Hanging Leg Spirals
1 Set x 10 Reps
Weight Plate Russian Twist
1 Set x 1 Rep
Scissor V up
1 Set x 10 Reps
Sledgehammer Swing
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
1 Set
Plank Punchout
1 Set x 10 Reps
Any
Lower Body
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 3 Reps
Barbell Deadlift
4 Sets x 3 Reps
Barbell Bulgarian Split Squat
4 Sets x 3 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Glute Ham Raises
3 Sets x 8 Reps
Machine Calf Raise
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Any
New Workout
Est. 0 min
5 exercises
Dumbbell Jump Squat
4 Sets x 8 Reps
Knees to jump
4 Sets x 8 Reps
Approach jumps
4 Sets x 8 Reps
Pogo junps
4 Sets x 8 Reps
Single leg jumps
4 Sets x 8 Reps
Any
Shoulders
Est. 0 min
4 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Any
New Workout
Est. 0 min
3 exercises
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Any
Stretch
Est. 0 min
6 exercises
Cat Cow
1 Set
Worlds Greatest Stretch
2 Sets
Asian Squat
1 Set
Half kneeling thoracic rotation
2 Sets
Wall slides
1 Set
Spinal decompression
1 Set
