UPTOWN WORKOUT
General
Beginner
Machine strength
Plan Details
The UPTOWN WORKOUT routine by mickel.brown is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
REP RANGES UPPER BODY: 6-8 8-10 10-12 12-15 LEGS: 8-10 10-12 12-15 15-20 CALVES & ABS 15-25 WARM UP half the weight intended to use for the set and gradually increase as appropriate before starting your proper sets. For example: 14 kg x 10 18 kg x 10 22 kg x 10 PRYMIDING should be used: for example: 4 sets x 12 reps@ 45 kg, 10 reps @ 49 kg, 8 reps @ 54 kg, 8 reps @58 kg Rest should be 45-60 seconds, for the instances of moving heavier weights during leg movements this could be increased to maybe 1-2 minutes. All workouts should take an hour Each body part should be trained only once a week, with the exception of calves and abdominals which should be trained at least three times a week Do not perform the same workout more than six times, in a row because your body will have adapted to the program and your results will diminish your results. At this point, you should introduce a different one to keep your body confused and always in a state of adaption. SPEED OF REPS Ideally, they should take 1-3 seconds and implement paused presses and slow centric movements for greater tension and hypertrophy. STRECTH BETWEEN SETS
Routine detail
Mon
Chest & Biceps or Chest & Abs
Est. 84 min
8 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Standing Barbell Drag Curl
4 Sets x 10 Reps
Tue
Quads
Est. 51 min
5 exercises
Machine Leg Extension
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Wed
Back & Triceps
Est. 71 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Wide Grip Cable Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Barbell Tricep Extension (Supine)
5 Sets x 15 Reps
Machine Dip
5 Sets x 15 Reps
Thu
Shoulders & Abs or Shoulders & Biceps
Est. 89 min
9 exercises
Machine Iso Lateral High Row
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Parallel Bar Hip Flexion
4 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Fri
Hamstrings
Est. 68 min
7 exercises
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Lying leg curls single leg
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Donkey Calf Raise
4 Sets x 15 Reps
