Upper, Lower
General
Beginner
Barbell
Plan Details
The Upper, Lower routine by ArunasBanevicius is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Upper A
Est. 49 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Tue
Lower A
Est. 50 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Thu
Upper B
Est. 51 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Fri
Lower B
Est. 51 min
8 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
