ULPH/ Kristofer
General
Advanced
Machine strength
Plan Details
The ULPH/ Kristofer routine by kertspam911 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Loves Gym.
Routine detail
Day 1
UPPER POWER
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Seljaharjutus
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 100 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Day 2
LOWER POWER
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 5 Reps
Hack Squat
4 Sets x 10 Reps
Nordic curl
3 Sets x 6 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Day 3
UPPER HYPERTROPHY
Est. 0 min
11 exercises
Barbell BenchPress (pausiga)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Enda õlaharjutus
4 Sets x 15 Reps
Seljaharjutus
4 Sets x 15 Reps
Rear delt
4 Sets x 15 Reps
EZ Bar Skullcrusher
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Abs
4 Sets x 20 Reps
Day 4
LOWER HYPERTROPHY
Est. 0 min
12 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Front Squat
2 Sets x 12 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
bulgarian split squat
2 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Abs
4 Sets x 20 Reps
Jalgade rullimine
3 Sets x 10 Reps
