upper / lower routine
Cutting
Intermediate
Machine strength
Plan Details
The upper / lower routine routine by LionelTreuren is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
week 1 = upper / lower / upper week 2 = lower / upper / lower
Routine detail
Day 1
Monday 1 Upper body
Est. 74 min
7 exercises
Elliptical Training
1 Set
Barbell Bench Press
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Barbell Tricep Extension (Supine)
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets
Barbell Bent-Over Row
2 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
Wednesday 1 Lower body
Est. 28 min
6 exercises
Elliptical Training
1 Set
EZ Bar Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
Machine Seated Calf Raise
1 Set x 15 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 15 Reps
Smith Machine Hack Squat
2 Sets x 8,20 Reps
Day 3
Friday 1 Upper body
Est. 74 min
7 exercises
Elliptical Training
1 Set
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Machine Dip
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 8,4 Reps
Treadmill Running
1 Set
Day 4
Monday 2 Lower body
Est. 24 min
6 exercises
Elliptical Training
1 Set
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Weight Plate Rotation
3 Sets
Calf Press On Leg Press
1 Set x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Barbell Squat
2 Sets x 8,20 Reps
Day 5
Wednesday 2 Upper body
Est. 73 min
7 exercises
Elliptical Training
1 Set
Smith Machine Decline Bench Press
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Close grip benchpress
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets
Barbell One-Arm Row
2 Sets x 10 Reps
Treadmill Running
1 Set
Day 6
Friday 2 Lower body
Est. 75 min
7 exercises
Elliptical Training
1 Set
Barbell Preacher Curl
2 Sets x 12 Reps
Dumbbell Zottman Curl
2 Sets x 15 Reps
Machine Calf Raise
1 Set x 15 Reps
Barbell Squat (Wide Stance)
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 20,100 Reps
Stationary Bike
1 Set
Day 8
ABS on Restdays
Est. 11 min
3 exercises
Decline Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
