Upper/Lower
Shared By : trvdanbesu
Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 497

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Description

Ballancing strenght and hypertrophy

usi

Day 1 Upper Power
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 130 sec 6 5 Progress Chart

Back

Pull Ups Pull Ups 100 sec 8 4 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 95 sec 8 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 95 sec 8 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 110 sec 7 4 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 10 3 Progress Chart

Triceps

Dip Dip 75 sec 8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 65 sec 8 4 Progress Chart
Day 2 Lower Power
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 8 5 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 100 sec 8 4 Progress Chart

Upper Legs

Leg Press Leg Press 100 sec 8 4 Progress Chart

Glutes

Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench 60 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 75 sec 10 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 75 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 75 sec 10 4 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 12 3 Progress Chart
Day 3 Upper Hype
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 95 sec 12 4 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 95 sec 12 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 95 sec 12 4 Progress Chart

Back

T Bar Row T Bar Row 75 sec 12 4 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 85 sec 12 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 90 sec 12 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 75 sec 12 4 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 75 sec 12 3 Progress Chart
Day 4 Lower Hype + Arms Superset
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 8 4 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 95 sec 12 4 Progress Chart

Upper Legs

Hack Squat Hack Squat 75 sec 12 3 Progress Chart

Glutes

Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench 75 sec 12 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 75 sec 12 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 12 4 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 10 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 3 Progress Chart