Upper, Lower, Arms Building 10/17
Bulking
Intermediate
Machine strength
Plan Details
The Upper, Lower, Arms Building 10/17 routine by a2drew is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a great routine for busy people you want to push themselves, but don't have a lot of time. Primary workouts are 3 days a week plus a short core that can be added to any of the other days or even done from home. Each routine should take about an hour. Recommend 20-30 minutes of low intensity cardio, post workout. Since this is only 3 days a week, these exercises should be hit hard. If you can do more reps than your goal, the weight is too light. You can do warm up sets to get to your lifting weight. To challenge yourself for gaines, work each week to increase your weight and decrease reps. Week 1- 15-18 reps Week 2: 12-14 reps Week 3: 8-10 reps Week 4: 4-6 reps Don't forget: No routine can make up for a poor diet!
Routine detail
Mon
Upper Mass
Est. 60 min
7 exercises
Machine Shoulder Press
5 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Smith Machine Bench Press
5 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Leverage Iso Row Machine
5 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Tue
Legs
Est. 54 min
7 exercises
Smith Machine Squat
5 Sets x 8 Reps
Smith Machine Deadlift
5 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Calf Extension
5 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Thu
Arms
Est. 58 min
7 exercises
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Any
Core Strength
Est. 27 min
4 exercises
Pull-Up
4 Sets x 12 Reps
Plank
3 Sets
Air Bike
4 Sets x 20 Reps
Push-Up
4 Sets x 20 Reps
