Upper Body / Lower Body & Abs Workout Plan
By Myworkouts
 | Intermediate (2-3 years) |
 | 59 minutes/day | 2 days/week |
 | Bodybuilding, Build Muscle, Gain Strength |
 | Barbell, Flat Bench, Pull up bar, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Seated Calf Raise Machine, Weight Plate, Vertical Knee Raise, Bodyweight Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Upper Body | Day 2: Rest | Day 3: Legs & Abs | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1 - Upper Body
Scroll to top| 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 | |
Day 3 - Legs & Abs
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat | 4 sets | 5 reps | 60s | |
| 2.Dumbbell Bulgarian Split Squat | 4 sets | 8 reps | 60s | |
| 3.Kettlebell Goblet Reverse Lunge | 4 sets | 8 reps | 60s | |
| 4.Seated Calf Raise Machine | 4 sets | 12 reps | 60s | |
| 5.Weighted Decline Situp | 4 sets | 6 reps | 60s | |
| 6.Chair Leg Raise | 4 sets | 8 reps | 60s | |
| 7.Russian Twist | 3 sets | 10 reps | 60s | |
Date Created: 9/25/2021, UTC
Last Updated: 12/6/2021, UTC
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