upper and lower separate
Bulking
Advanced
Dumbbell
Plan Details
The upper and lower separate routine by bevisingym is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper body
Est. 81 min
8 exercises
Dumbbell Bench Press
8 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Dumbbell Preacher Curl
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Day 2
Lower body
Est. 93 min
6 exercises
Smith Machine Squat
7 Sets x 8 Reps
Barbell Squat
7 Sets x 5 Reps
Barbell Deadlift
7 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 4
upper body2
Est. 73 min
9 exercises
Dumbbell Bench Press
7 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Day 5
Lower body2
Est. 57 min
4 exercises
Barbell Squat
9 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
