We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Generic Upper Lower

DanieleIam

Feb 11th 2015

TRY IT OUT

DOWNLOAD

Generic Upper Lower

DOWNLOADS/VIEWS: 5/1351

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 2
Day 1

Upper 7 exercises, 1 hr 9 mins

	Dumbbell Incline Bench Press	3x8 reps	rest: 180s
	Dumbbell Incline Bench Row	3x8 reps	rest: 180s
	Dip	3x10 reps	rest: 120s
	Chin-Up	3x10 reps	rest: 120s
	Cable One-Arm Lateral Raise	3x10 reps	rest: 120s
	Cable Rope Overhead Tricep Extension	2x12 reps	rest: 90s
	Dumbbell Incline Curl	2x12 reps	rest: 90s

Lower 6 exercises, 1 hr 1 min

	Barbell Squat	3x8 reps	rest: 180s
	Barbell Stiff-Leg Deadlift	3x8 reps	rest: 180s
	Machine Leg Press	3x10 reps	rest: 120s
	Machine Leg Curl (Prone)	3x10 reps	rest: 120s
	Barbell Standing Calf Raise	2x12 reps	rest: 90s
	Cable Crunch	3x10 reps	rest: 120s

Featured Workout plans

Try one of these professionally designed workout plans

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan

5x5 Split Full Body Plan

Advanced Dumbbell Full Body

5x5 Strength & Power Routine

28-Day Strong Female Protocol

28-Day Strength & Power Plan

28-Day Get Strong Program

Upper Body Gym Workout

28-Day General Sport Specific Program

28-Day Lose Weight and Get Ripped

28-Day Lose Weight & Get Lean Routine