Upper Body - Lower Body
General
Intermediate
Machine strength
Plan Details
The Upper Body - Lower Body routine by arevalothiago is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A routine dedicated for Beginners and Intermediate The routine is made to do it for times a week Going two days, Resting one, Going two days and Resting Two Remember lift the most quantity of weight that you can with god technique
Routine detail
Day 1
Upper body
Est. 29 min
7 exercises
Dumbbell Bench Press
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 5 Reps
Machine Seated Row
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Alt. Standing Dumbbell Curls
4 Sets x 6 Reps
Bench Dip
3 Sets x 10 Reps
Day 2
Lower Body
Est. 23 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
One Leg Calf
3 Sets x 12 Reps
Day 3
Upper body
Est. 23 min
7 exercises
Dumbbell Bench Press
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 5 Reps
Machine Seated Row
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Alt. Standing Dumbbell Curls
4 Sets x 6 Reps
Bench Dip
3 Sets x 8 Reps
Day 4
Lower body
Est. 23 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
One Leg Calf
3 Sets x 12 Reps
