Khans 3 Day Upper Lower
General
Beginner
Machine strength
Plan Details
The Khans 3 Day Upper Lower routine by omarmalsalek is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
WeekA Up
Est. 49 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Day 2
WeekA Lo
Est. 41 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Plank
3 Sets
Machine Calf Raise
3 Sets x 10 Reps
Day 3
WeekA Up
Est. 54 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 4
WeekB Lo
Est. 40 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 5
WeekB Up
Est. 54 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Day 6
WeekB Lo
Est. 43 min
5 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Air Bike
3 Sets x 30 Reps
