ABC + upper / lower
General
Intermediate
Barbell
Plan Details
The ABC + upper / lower routine by andreianoronha is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
A
Est. 35 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Tue
B
Est. 48 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Pin-Off Good Morning
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Bulgarian squat
3 Sets x 10 Reps
Nordico
3 Sets x 10 Reps
Barbell Calf Raise
5 Sets x 15 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 10 Reps
Wed
C
Est. 31 min
6 exercises
Barbell Bent-Over Row
3 Sets x 15 Reps
T Bar Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Fri
UPPER
Est. 32 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Sat
LOWER
Est. 53 min
10 exercises
Barbell Clean Deadlift
3 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Bulgarian squat
3 Sets x 10 Reps
Nordico
3 Sets x 10 Reps
Barbell Calf Raise
5 Sets x 10 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
