.upper lower body split+ cardio

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.upper lower body split+ cardio - JEFIT

.upper lower body split+ cardio

Bulking

Intermediate

Dumbbell

Plan Details

The .upper lower body split+ cardio routine by john jamieson is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

upper

Est. 102 min

20 exercises

Barbell Rack Pull

5 Sets x 5 Reps

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Shoulder Press

5 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

EZ Bar Incline Tricep Extension

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

EZ Bar Incline Tricep Extension

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

EZ Bar Incline Tricep Extension

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

EZ Bar Incline Tricep Extension

1 Set x 8 Reps

Air Bike

1 Set x 20 Reps

Hanging Knee Raise

1 Set x 20 Reps

Air Bike

1 Set x 20 Reps

Hanging Knee Raise

1 Set x 20 Reps

Air Bike

1 Set x 20 Reps

Hanging Knee Raise

1 Set x 20 Reps

Air Bike

1 Set x 20 Reps

Hanging Knee Raise

1 Set x 20 Reps

Tue

lower

Est. 79 min

12 exercises

Smith Machine Squat

5 Sets x 10 Reps

Barbell Glute Bridge

5 Sets x 10 Reps

Barbell Deadlift

5 Sets x 5 Reps

smithmachine standing calf raise

5 Sets x 10 Reps

Cable Wood Chop

1 Set x 15 Reps

Dumbbell Side Bend

1 Set x 15 Reps

Cable Wood Chop

1 Set x 15 Reps

Dumbbell Side Bend

1 Set x 15 Reps

Cable Wood Chop

1 Set x 15 Reps

Dumbbell Side Bend

1 Set x 15 Reps

Cable Wood Chop

1 Set x 15 Reps

Dumbbell Side Bend

1 Set x 15 Reps

Wed

running

Est. 32 min

1 exercise

Running

1 Set

Thu

upper

Est. 102 min

20 exercises

Barbell Rack Pull

5 Sets x 5 Reps

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Shoulder Press

5 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

EZ Bar Incline Tricep Extension

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

EZ Bar Incline Tricep Extension

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

EZ Bar Incline Tricep Extension

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

EZ Bar Incline Tricep Extension

1 Set x 8 Reps

Air Bike

1 Set x 20 Reps

Hanging Knee Raise

1 Set x 20 Reps

Air Bike

1 Set x 20 Reps

Hanging Knee Raise

1 Set x 20 Reps

Air Bike

1 Set x 20 Reps

Hanging Knee Raise

1 Set x 20 Reps

Air Bike

1 Set x 20 Reps

Hanging Knee Raise

1 Set x 20 Reps

Fri

lower

Est. 118 min

18 exercises

Smith Machine Squat

5 Sets x 10 Reps

Dip

3 Sets x 8 Reps

Barbell Glute Bridge

5 Sets x 10 Reps

Barbell Deadlift

5 Sets x 5 Reps

smithmachine standing calf raise

5 Sets x 10 Reps

Cable Wood Chop

1 Set x 15 Reps

Dumbbell Side Bend

1 Set x 15 Reps

Cable Wood Chop

1 Set x 15 Reps

Dumbbell Side Bend

1 Set x 15 Reps

Cable Wood Chop

1 Set x 15 Reps

Dumbbell Side Bend

1 Set x 15 Reps

Cable Wood Chop

1 Set x 15 Reps

Dumbbell Side Bend

1 Set x 15 Reps

Dumbbell Seated One-Arm Supported Tricep Extension

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Leg Pull-In

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Sat

running

Est. 0 min

0 exercises

This day is empty

Sun

running

Est. 0 min

0 exercises

This day is empty

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.upper lower body split+ cardio

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