Upper / Lower / Abs Workout Plan

By Myworkouts

	Intermediate (2-3 years)
	47 minutes/day \| 3 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, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Weight Plate, Vertical Knee Raise, Bodyweight Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Rest

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

Date Created: 9/22/2021, UTC

Last Updated: 12/6/2021, UTC

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