Upper Lower Workout
Shared By : eliasdkarlsen
Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1 / 483

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Description

Day 1 Upper body
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 4 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 6 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 8 3 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 4 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 8 3 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 60 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 1 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 12 3 Progress Chart

Abs

Crunches Crunches 60 sec 12 3 Progress Chart
Day 2 Leg day (traps and neck)
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 5 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 90 sec 5 4 Progress Chart

Lower Legs

Hack Calf Raise Hack Calf Raise 60 sec 8 3 Progress Chart

Back

Barbell Rack Pulls Barbell Rack Pulls 60 sec 5 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 4 Progress Chart

Abs

Neck extensions 45 sec 15 4 Progress Chart

Abs

Neck extensions 45 sec 15 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 15 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 15 sec 8 3 Progress Chart
Day 3 Push
Muscle Exercise Name Timer Reps Sets Track

Chest

Cable Cross Over Cable Cross Over 60 sec 8 4 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 8 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 8 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

Close Triceps Pushup Close Triceps Pushup 60 sec 8 3 Progress Chart

Abs

Plank Plank 45 sec - 3 Progress Chart
Day 4 Pull
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 6 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 6 4 Progress Chart

Shoulders

Cable Rope Rear Delt Row Cable Rope Rear Delt Row 60 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 4 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 60 sec 8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Abs

Plank Plank 30 sec - 1 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 15 4 Progress Chart

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 60 sec 15 3 Progress Chart
Day 5 Full body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 5 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 90 sec 5 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 90 sec 5 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 4 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart
Day 6 Legs (traps and neck)
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 20 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 10 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 10 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 10 3 Progress Chart

Abs

Neck extensions 15 sec 15 3 Progress Chart

Abs

Neck extensions 15 sec 15 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart

Abs

Air Bike Air Bike 30 sec 20 3 Progress Chart

Abs

Weight Plate Twist Weight Plate Twist 30 sec 20 3 Progress Chart