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upper lower
General
Beginner
Machine strength
Plan Details
The upper lower routine by ArnabRay is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Upper
Est. 47 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Tue
Lower
Est. 46 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Wed
abs and rest
Est. 0 min
0 exercises
This day is empty
Thu
upper
Est. 48 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Incline Chest Press
2 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Fri
lower
Est. 41 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Squat
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Sat
abs and rest
Est. 7 min
1 exercise
Cable Wood Chop
3 Sets x 8 Reps
