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upper / lower*

thejensenfb

Jun 29th 2023

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upper / lower*

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Fed nok

Day 1
Day 2
Day 3
Day 4

Workout Day #1 6 exercises, 0 min

	Barbell Squat	6x5 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	5x5 reps	rest: 60s
	Machine Leg Press	3x15 reps	rest: 60s
	Machine Seated Calf Raise	4x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	Machine Leg Extension	3x12 reps	rest: 60s

Workout Day #2 7 exercises, 0 min

	Barbell Bench Press	6x5 reps	rest: 60s
	Barbell Bent-Over Row	5x5 reps	rest: 60s
	Barbell Military Press	4x8 reps	rest: 60s
	Dumbbell Incline Bench Press	4x8 reps	rest: 60s
	Pull-Up	4x8 reps	rest: 60s
	EZ Bar Tricep Extension	3x12 reps	rest: 60s
	EZ Bar Curl	3x12 reps	rest: 60s

Workout Day #3 7 exercises, 0 min

	Barbell Squat	5x8 reps	rest: 60s
	Barbell Sumo Deadlift	5x5 reps	rest: 60s
	Machine Seated Calf Raise	4x8 reps	rest: 60s
		4x8 reps	rest: 60s
	Cable Kneeling Crunch	3x15 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s

Workout Day #4 7 exercises, 0 min

	Barbell Bench Press	6x5 reps	rest: 60s
	Barbell Bent-Over Row (Reverse Grip)	5x5 reps	rest: 60s
	Barbell Decline Bench Press	4x8 reps	rest: 60s
	Chin-Up	3x12 reps	rest: 60s
	Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
	Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 60s
	Cable Bicep Curl (Close Grip)	3x12 reps	rest: 60s

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