UPPER LOWER 6 days/week
General
Advanced
Machine strength
Plan Details
The UPPER LOWER 6 days/week routine by nsdaaa is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
i use this program which is doing good for me and i decided to share it as you can see in this program it gives each muscle group 24 hrs to train it again with 1 day a week to full rest i prefer to do 10-30min max cardio before starts and after on training day eat more protein less carbs on firday eat alot of carbs ( shakes) is a big lies just eat man you will be fine TLDR: used to be 160kg in 2018 now im 98 in 2019 and yes im proud 0% protein shake just eat normal food with high protein and work your body is how you train it stop injecting yourself with those chemicals shakes
Routine detail
Mon
UPPER B
Est. 100 min
14 exercises
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Tue
LOWER B
Est. 42 min
6 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Smith Machine Toe Raise
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Wed
UPPER C
Est. 99 min
14 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable One-Arm Side Bend
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Thu
LOWER C
Est. 44 min
6 exercises
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Sat
UPPER A
Est. 98 min
14 exercises
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Sun
LOWER A
Est. 41 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
