Upper Lower
General
Beginner
Machine strength
Plan Details
The Upper Lower routine by MLankamp is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Upper 1
Est. 0 min
6 exercises
Machine Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Tue
Lower 1
Est. 0 min
5 exercises
Bodyweight Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 8 Reps
Wed
Deltoid Shoulder
Est. 0 min
7 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Fri
Upper 2
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Sat
Lower 2
Est. 0 min
6 exercises
Machine Single-Leg Extension
3 Sets x 6 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
