Upper/ Lower/ Cardio/ Push/ Pull/ legs
General
Advanced
Machine strength
Plan Details
The Upper/ Lower/ Cardio/ Push/ Pull/ legs routine by Muhammad_Helal is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Cardio
Est. 66 min
4 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
Walking
1 Set
Tue
Chest & Triceps
Est. 130 min
13 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Cable Incline Fly
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Push-Up (Close Hand)
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Wed
Back & Biceps
Est. 127 min
15 exercises
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Back Hyperextension
4 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Thu
Delts & Legs
Est. 130 min
16 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Sat
Upper
Est. 85 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 8 Reps
Cable Tricep Kickback
2 Sets x 8 Reps
Sun
Lower
Est. 95 min
9 exercises
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Decline Crunch
4 Sets x 25 Reps
Machine Ab Crunch
4 Sets x 25 Reps
