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Upper & Lower
Bulking
Intermediate
Machine strength
Plan Details
The Upper & Lower routine by AronDeLima is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upperbody
Est. 74 min
10 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
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Tue
Lowerbody
Est. 71 min
10 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Thu
Upperbody
Est. 92 min
12 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Fri
Lowerbody
Est. 56 min
9 exercises
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
