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upper lower salah
General
Beginner
Machine strength
Plan Details
The upper lower salah routine by AmrAbdElsalam is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
2 lower sunday
Est. 63 min
6 exercises
Hack Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Any
4 lower wednesday
Est. 64 min
6 exercises
Hack Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Any
3 upper tuesday
Est. 87 min
8 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Any
1 upper saturday
Est. 87 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
