UPTOWN WORKOUT

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Monday
Tuesday
Wednesday
Thursday
Friday

Chest & Biceps or Chest & Abs 8 exercises, 1 hr 23 mins

Barbell Bench Press	5x15 reps	rest: 60s
Barbell Incline Bench Press	5x15 reps	rest: 60s
Machine Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x15 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
	4x10 reps	rest: 60s

Quads 5 exercises, 50 mins

Machine Leg Extension	4x15 reps	rest: 60s
Barbell Deep Squat	4x12 reps	rest: 60s
Barbell Front Squat	4x12 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Hack Squat	4x12 reps	rest: 60s

Back & Triceps 7 exercises, 1 hr 10 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Cable Shoulder Extension	5x15 reps	rest: 60s
Barbell Tricep Extension (Supine)	5x15 reps	rest: 60s
Machine Dip	5x15 reps	rest: 60s

Shoulders & Abs or Shoulders & Biceps 9 exercises, 1 hr 29 mins

Machine Iso Lateral High Row	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 60s
Dumbbell Upright Row	4x10 reps	rest: 60s
Machine Shoulder Press	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Machine Ab Crunch	4x25 reps	rest: 60s
Parallel Bar Hip Flexion	4x25 reps	rest: 60s
Cable Kneeling Crunch	4x25 reps	rest: 60s

Hamstrings 7 exercises, 1 hr 8 mins

Machine Leg Curl (Prone)	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	4x12 reps	rest: 60s
Machine Calf Raise	4x25 reps	rest: 60s
Machine Seated Calf Raise	4x25 reps	rest: 60s
Donkey Calf Raise	4x15 reps	rest: 60s