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Upper / Lower / Upper / Lower Workout Plan

By Myworkouts

Experience
Advanced (3+ years)
Time
48 minutes/day | 4 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
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, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, EZ Bar, 2 x Kettlebell, Suspension (TRX)
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Upper Body

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Barbell Bench Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Pendlay Row
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Pull-up
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Rope Cable Triceps Extension
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Legs Day Workout Plan

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Barbell Back Squat
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Bulgarian Split Squat
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Leg Extensions
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lever Seated Leg Curl
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Total Upper Body Day Workout Plan

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Dumbbell Bench Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Reverse Grip Incline Bench Two Arm Dumbbell Row
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lat Pulldown
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
EZ-Bar Curl
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Lying Triceps Extension
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Legs Day Workout Plan

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Kettlebell Goblet Squat
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Split Squat With Kettlebells
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Lunges
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Single Leg Squat
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
TRX Hamstring Curl
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Calf Raises
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Tue Oct 19 2021 02:09:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 02:09:00 GMT+0000 (Coordinated Universal Time)

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