Upper/Lower AWR

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper/Lower Body Workout from aworkoutroutine.com. It is based in multiple studies regarding training frequency.

Upper Body A 7 exercises, 53 mins

Barbell Bench Press	3x8 reps	rest: 120s
Dumbbell One-Arm Row	3x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 90s
Dumbbell Lateral Raise	2x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x12 reps	rest: 60s
Dumbbell Bicep Curl	2x12 reps	rest: 60s

Lower Body A 5 exercises, 41 mins

Upper Body B 7 exercises, 53 mins

Machine Assisted Pull-Up	3x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Cable Seated Row	3x10 reps	rest: 90s
Dumbbell Bench Press	3x10 reps	rest: 90s
Dumbbell Fly	2x12 reps	rest: 60s
EZ Bar Curl	2x12 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	2x12 reps	rest: 60s

Lower Body B 5 exercises, 44 mins