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ULPH/ Kristofer

kertspam911

Jun 4th 2023

TRY IT OUT

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ULPH/ Kristofer

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4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Loves Gym.

Day 4
Day 2
Day 3
Day 1

UPPER POWER 8 exercises, 0 min

	Barbell Bench Press	4x5 reps	rest: 180s
	Barbell Bent-Over Row	4x10 reps	rest: 0s
	Barbell Military Press	4x10 reps	rest: 60s
		4x10 reps	rest: 0s
	Dumbbell Lateral Raise	4x15 reps	rest: 60s
	Barbell Bench Press (Close Grip)	3x100 reps	rest: 180s
	Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
	Dumbbell Incline Hammer Curl	3x10 reps	rest: 60s

LOWER POWER 9 exercises, 0 min

	Barbell Squat	4x5 reps	rest: 180s
	Hack Squat	4x10 reps	rest: 90s
		3x6 reps	rest: 60s
	Machine Leg Extension	4x15 reps	rest: 0s
	Machine Leg Curl (Prone)	4x15 reps	rest: 60s
	Machine Hip Abduction	4x15 reps	rest: 0s
	Machine Hip Adduction	4x15 reps	rest: 60s
	Machine Seated Calf Raise	3x20 reps	rest: 60s
	Calf Press On Leg Press	3x20 reps	rest: 60s

UPPER HYPERTROPHY 11 exercises, 0 min

		4x10 reps	rest: 60s
	Dumbbell Incline Bench Press	4x12 reps	rest: 0s
	Pull-Up	4x12 reps	rest: 60s
		4x15 reps	rest: 0s
		4x15 reps	rest: 60s
		4x15 reps	rest: 60s
		4x12 reps	rest: 0s
	EZ Bar Curl	4x12 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	4x12 reps	rest: 0s
	Dumbbell Hammer Curl	4x12 reps	rest: 60s
		4x20 reps	rest: 60s

LOWER HYPERTROPHY 12 exercises, 0 min

	Barbell Deadlift	4x5 reps	rest: 180s
	Barbell Front Squat	2x12 reps	rest: 60s
	Barbell Romanian Deadlift	2x10 reps	rest: 60s
		2x12 reps	rest: 60s
	Back Hyperextension	3x12 reps	rest: 60s
	Machine Leg Extension	4x15 reps	rest: 0s
	Machine Leg Curl (Prone)	4x15 reps	rest: 60s
	Machine Hip Abduction	4x15 reps	rest: 60s
	Machine Hip Adduction	4x15 reps	rest: 60s
	Machine Seated Calf Raise	4x20 reps	rest: 60s
		4x20 reps	rest: 60s
		3x10 reps	rest: 60s

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