Upper, Lower e ABD
Bulking
Intermediate
Machine strength
Plan Details
The Upper, Lower e ABD routine by rsoares.adv is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper
Est. 66 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Tue
Lower
Est. 54 min
6 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Wed
ABD
Est. 44 min
5 exercises
Air Bike
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 15 Reps
Thu
Upper 2
Est. 66 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Fri
Lower 2
Est. 58 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
