osama_ben
Osama's 3 part Upper and Lower workout
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General
Intermediate
Machine strength
Plan Details
The Osama's 3 part Upper and Lower workout routine by osama_ben is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 7
Day 8
Chest, shoulders and triceps
Est time: 81 min
12 exercises
Barbell Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:30
Dumbbell Lateral Raise
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
00:30
Barbell Military Press
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Incline Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:30
Dumbbell Incline Fly
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Mid Chest Crossover
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:30
Cable One-Arm Lateral Raise
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
00:30
Cable Shoulder Extension
Back
Sets
4
Reps
8
Interval
00:00
Rest Time
00:30
Cable Tricep Pushdown (Rope)
Triceps
Sets
4
Reps
12
Interval
00:00
Rest Time
00:30
Dip
Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:30
Push-Up
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
00:45
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