Upper / Lower / Abs / Upper / Lower / Abs Workout Plan

By Myworkouts

	Intermediate (2-3 years)
	50 minutes/day \| 6 days/week
	Build Muscle, Bodybuilding, Gain Strength
	Barbell, Flat Bench, Pull up bar, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Weight Plate, Vertical Knee Raise, Bodyweight, Ab Wheel, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, EZ Bar, 1 x Dumbbell, 45 Degree Leg Press Machine, Exercise Ball, Other Show More

Average Exertion

Average Cardio Intensity

Split workout of:

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Rest

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	8 reps	60s
2.Barbell Pendlay Row	4 sets	8 reps	60s
3.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
4.Pull-up	4 sets	8 reps	60s
5.Alternate Hammer Curl	4 sets	8 reps	60s
6.Rope Cable Triceps Extension	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	8 reps	60s
2.Dumbbell Bulgarian Split Squat	4 sets	8 reps	60s
3.Kettlebell Goblet Reverse Lunge See Exercise Notes	4 sets	8 reps	60s
4.Leg Extensions	4 sets	8 reps	60s
5.Lever Seated Leg Curl	4 sets	8 reps	60s
6.Seated Calf Raise Machine	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Weighted Decline Situp	4 sets	6 reps	60s
2.Chair Leg Raise	4 sets	8 reps	60s
3.Russian Twist See Exercise Notes	3 sets	10 reps	60s
4.Sprinter Sit up See Exercise Notes	3 sets	10 reps	60s
5.Ab Roller	3 sets	10 reps	30s

Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press	4 sets	10 reps	60s
2.Reverse Grip Incline Bench Two Arm Dumbbell Row	4 sets	10 reps	60s
3.Seated Dumbbell Shoulder Press	4 sets	10 reps	60s
4.Lat Pulldown	4 sets	10 reps	60s
5.EZ-Bar Curl	4 sets	10 reps	60s
6.Dumbbell Lying Triceps Extension	4 sets	10 reps	60s

Exercise	Sets	Reps	Rest
1.Goblet Squat	4 sets	10 reps	60s
2.Barbell Split Squat See Exercise Notes	4 sets	10 reps	60s
3.Barbell Hip Thrust with Bench	4 sets	10 reps	60s
4.45 Degree Leg Press	4 sets	10 reps	60s
5.Ball Leg Curl	4 sets	10 reps	60s
6.Barbell Seated Calf Raise	4 sets	10 reps	60s

Exercise	Sets	Reps	Rest
1.Kneeling Cable Crunch	4 sets	6 reps	60s
2.Hanging Leg Raise	4 sets	8 reps	60s
3.Side Plank with Torso Rotation See Exercise Notes	3 sets	10 reps	60s
4.V-up	3 sets	10 reps	60s
5.Crunches	3 sets	10 reps	30s

Date Created: 10/8/2021, UTC

Last Updated: 12/6/2021, UTC

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