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Upper/Lower Body by IceMan07
General
Intermediate
Barbell
Plan Details
The Upper/Lower Body by IceMan07 routine by weglarzmaciej is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Upper and lower body workout designed for intermedia te and advanced lifters.
Routine detail
Day 1
Upper A
Est. 82 min
10 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Bench Push-Up
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Day 2
Lower A
Est. 52 min
6 exercises
Barbell Squat
6 Sets x 8 Reps
Bulgarian Split Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Bodyweight Calf Raise
5 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Plank
4 Sets
Day 3
Upper B
Est. 81 min
10 exercises
Pull-Up
4 Sets x 8 Reps
Floor Dumbell Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Day 4
Lower B
Est. 40 min
5 exercises
Barbell Front Squat
4 Sets x 8 Reps
Bulgarian Split Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
