Upper/ Lower Size Focused
General
Intermediate
Dumbbell
Plan Details
The Upper/ Lower Size Focused routine by SSTAN is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
https://docs.google.com/spreadsheets/d/1GoKJ91fbj7NvKcowtbQdb8xvyBBA8JOFv0vQ3R1_7XM/htmlview#
Routine detail
Day 1
Strength Upper
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Day 2
Strength Lower
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 3
Size Upper
Est. 0 min
11 exercises
Barbell Shoulder Press
3 Sets x 15,10,10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Day 4
Size Lower
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 16 Reps
Dumbbell Reverse Lunge
3 Sets x 16 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
