Uper/Lower Super Opposites

Plan Details

The Uper/Lower Super Opposites routine by leongusia is a 4 day workout plan. It is a intermediate level plan to achieve cutting fitness goals.

Plan Description

This is a 4 day a week cutting routine but it can be adjusted for bulking as well. Don't be con... Read More

This is a 4 day a week cutting routine but it can be adjusted for bulking as well. Don't be confused by the number of exercises, they are all one set each performed 3 times. You will be working with supesets and concentrating on opposite muscles on each set. For example; when you do bench press you will immediately go for an inverted row and when you do pull ups you will immediately do barbell shoulder press. However, leg days will be slightly different, you will mainly hit upper legs and glutes superseted with calf raises. I also threw in some jumps for explosive power. On Monday and Thursday you will be working the entire upper body, and on Tuesday and Friday you will be working the entire lower body. Wednesday, Saturday and Sunday are rest days but you may do some cardio depending on your goals. You will want to add more weights on each set as the repetitions decline on each set. You can adjust the repetitions as needed. If you want to bulk up then just do 6 to 8 repetitions on each set, but if you want to cut then do 10 to 12 repetitions on each set. I recommend you don't go to failure so keep it a little lighter than usual. However, you will be working on abs each day until failure. The 15 reps and sets are just a suggestions, you may adjust as necessary. With any exercise plan diet is key. Simply, eat less if you are cutting and eat more if you are bulking. Adjust your diet based on your goals. You may do cardio if you wish to lose weight or skip it all together for bulking. Make sure to eat a rich protein diet to recover those torn muscle fibers. Warm up for at least 5 minutes before lifting any weights and do 5 minutes of dynamic stretching before as well. Also, do 5 to 10 minutes of static stretching at the end of the exercise. If you try this plan, let me know if you have enjoyed it.