Lunch break upper/lower Workout
General
Intermediate
Machine strength
Plan Details
The Lunch break upper/lower Workout routine by RiverMussel is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Upper/lower routine….. add a bit of cardio in
Routine detail
Day 1
Abs Add on
Est. 0 min
4 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Day 1
Lower body
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 2
Upper Body
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
