Upper Lower Vrau
General
Intermediate
Machine strength
Plan Details
The Upper Lower Vrau routine by LuanRibeiro2 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Upper #1
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Tue
Lower #1
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Thu
Upper #2
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Fri
Lower #2
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
