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Upper & lower
AUDIO TIP
General
Beginner
None
Plan Details
The Upper & lower routine by eslam7amad is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
upper lower
Routine detail
Mon
full body workout
Est. 0 min
11 exercises
Dumbbell Incline Fly
3 Sets x 8 Reps
Chin-Up (Mixed Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Wed
Upper
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Plank
3 Sets
Thu
Lower
Est. 0 min
7 exercises
Smith Machine Front Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hack Single-Leg Calf Raise
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Sat
Upper
Est. 0 min
12 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Plank
3 Sets
Sun
Lower
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
