john jamieson
.upper lower body split+ cardio
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The .upper lower body split+ cardio routine by john jamieson is a 7 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
upper
Est time: 102 min
20 exercises
Barbell Rack Pull
Back
Sets
5
Reps
5
Interval
00:00
Rest Time
01:30
Dumbbell Bench Press
Chest
Sets
5
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Shoulder Press
Shoulders
Sets
5
Reps
10
Interval
00:00
Rest Time
01:30
Barbell Bent-Over Row (Reverse Grip)
Back
Sets
5
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Alternating Bicep Curl
Biceps
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
EZ Bar Incline Tricep Extension
Triceps
Sets
1
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Alternating Bicep Curl
Biceps
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
EZ Bar Incline Tricep Extension
Triceps
Sets
1
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Alternating Bicep Curl
Biceps
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
EZ Bar Incline Tricep Extension
Triceps
Sets
1
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Alternating Bicep Curl
Biceps
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
EZ Bar Incline Tricep Extension
Triceps
Sets
1
Reps
8
Interval
00:00
Rest Time
01:30
Air Bike
Abs
Sets
1
Reps
20
Interval
00:00
Rest Time
00:00
Hanging Knee Raise
Abs
Sets
1
Reps
20
Interval
00:00
Rest Time
01:30
Air Bike
Abs
Sets
1
Reps
20
Interval
00:00
Rest Time
00:00
Hanging Knee Raise
Abs
Sets
1
Reps
20
Interval
00:00
Rest Time
01:30
Air Bike
Abs
Sets
1
Reps
20
Interval
00:00
Rest Time
00:00
Hanging Knee Raise
Abs
Sets
1
Reps
20
Interval
00:00
Rest Time
01:30
Air Bike
Abs
Sets
1
Reps
20
Interval
00:00
Rest Time
00:00
Hanging Knee Raise
Abs
Sets
1
Reps
20
Interval
00:00
Rest Time
01:30
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