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Upper/Lower Body Workout
General
Beginner
Machine strength
Plan Details
The Upper/Lower Body Workout routine by Gengorma is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body (Shoulders)
Est. 111 min
11 exercises
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
Lower Body (LegPress)
Est. 64 min
7 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Weighted Side Rotation
4 Sets x 20 Reps
Thu
Upper Body (Chest)
Est. 113 min
11 exercises
Barbell Bench Press
5 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Fri
Lower Body (Squats)
Est. 68 min
7 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Weighted Side Rotation
4 Sets x 20 Reps
Sat
Upper Body (Back)
Est. 118 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
