Upside Down Training

Workout Name : Upside Down Training

Shared By : Dan0311 VIP

Information

Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 11 / 642

Average Rating

100

Based upon 1 vote(s)

 

Description

It gives larger muscle groups a break while focusing on smaller muscle groups.

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Day 1 Day 1
Muscle Exercise Name Timer Reps Sets Track

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 90 sec 15 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 90 sec 15 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 90 sec 15 2 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 90 sec 15 2 Progress Chart
Day 2 Day 2
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 90 sec 15 4 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 90 sec 15 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 90 sec 15 2 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 15 2 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 10 2 Progress Chart
Day 3 Day 3
Muscle Exercise Name Timer Reps Sets Track

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 90 sec 15 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 90 sec 15 2 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 90 sec 15 2 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 15 2 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 90 sec 15 2 Progress Chart
Day 4 Day 4
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 90 sec 15 4 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 90 sec 15 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 90 sec 15 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 15 2 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 90 sec 15 2 Progress Chart
Day 5 Day 5
Muscle Exercise Name Timer Reps Sets Track

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Triceps Pushdown - Rope Triceps Pushdown - Rope 60 sec 12 2 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 5 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 2 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 12 2 Progress Chart
Day 6 Day 6
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 12 3 Progress Chart

Biceps

Alternate Seated Dumbbell Curl Alternate Seated Dumbbell Curl 60 sec 12 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 60 sec 12 5 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 12 2 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 60 sec 12 2 Progress Chart
Day 7 Day 7
Muscle Exercise Name Timer Reps Sets Track

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 12 2 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 12 2 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 2 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 12 2 Progress Chart
Day 8 Day 8
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 12 3 Progress Chart

Biceps

Preacher Curl Preacher Curl 60 sec 12 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 60 sec 12 5 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 2 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 12 2 Progress Chart
Day 9 Day 9
Muscle Exercise Name Timer Reps Sets Track

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 45 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 45 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 45 sec 10 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 45 sec 10 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 45 sec 10 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 45 sec 10 3 Progress Chart
Day 10 Day 10
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 45 sec 10 3 Progress Chart

Biceps

Alternate Seated Dumbbell Curl Alternate Seated Dumbbell Curl 45 sec 10 3 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 45 sec 10 6 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 45 sec 10 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 45 sec 10 3 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 45 sec 15 2 Progress Chart