Upper/Lower
General
Intermediate
Machine strength
Plan Details
The Upper/Lower routine by steve20pro is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper
Est. 71 min
9 exercises
Cable External Rotation
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 10 Reps
Tue
Lower
Est. 74 min
8 exercises
Elliptical Training
4 Sets
Barbell Squat
5 Sets x 5 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Stability Ball Calf Raise
3 Sets x 10 Reps
Crunch
3 Sets x 50 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Upper
Est. 73 min
9 exercises
Cable External Rotation
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Fri
Lower
Est. 74 min
8 exercises
Elliptical Training
3 Sets
Barbell Deadlift
5 Sets x 5 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Stability Ball Calf Raise
3 Sets x 10 Reps
Crunch
3 Sets x 50 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
