Upper/lower+arms
Bulking
Intermediate
Machine strength
Plan Details
The Upper/lower+arms routine by misieksliwka is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Squatday
Est. 49 min
7 exercises
Machine Leg Extension
7 Sets x 20,20,5,5,5,5,5 Reps
Cable One-Arm High Curl
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,15,15 Reps
Machine Calf Raise
4 Sets x 25 Reps
Dip
4 Sets x 12,10,8,8 Reps
Barbell Squat
3 Sets x 10,12,12 Reps
Preacher Curl Machine
7 Sets x 20,20,5,5,5,5,5 Reps
Day 2
Upperday 1
Est. 38 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 12,15,15 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Cable Rear Lateral Raise
7 Sets x 20,20,5,5,5,5,5 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Leverage Machine High Row
7 Sets x 20,20,5,5,5,5,5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Day 3
deadlift day
Est. 51 min
7 exercises
Barbell Deadlift
3 Sets x 10,8,5 Reps
Cable Shoulder Extension
7 Sets x 20,20,5,5,5,5,5 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12,15,15 Reps
Machine Leg Press
7 Sets x 20,20,5,5,5,5,5 Reps
Dumbbell Rotational Curl
4 Sets x 12,10,8,8 Reps
Machine Leg Extension
3 Sets x 12,15,15 Reps
Machine Calf Press
4 Sets x 25 Reps
Day 4
Upperday 2
Est. 46 min
7 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Machine Deltoid Raise
7 Sets x 20,20,5,5,5,5,5 Reps
Machine Incline Chest Press
3 Sets x 12,10,8 Reps
Machine Fly
7 Sets x 20,20,5,5,5,5,5 Reps
Leverage Machine Iso Row
3 Sets x 10,12,12 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Machine Shoulder Press
7 Sets x 20,20,5,5,5,5,5 Reps
