Pawel Upper Lower
Bulking
Intermediate
Dumbbell
Plan Details
The Pawel Upper Lower routine by michal.august is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Sorry ze tak pozno lol
Routine detail
Day 1
Upper A
Est. 0 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 2
Lower
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 25 Reps
Day 3
Upper B
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
