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    Upper and Lower Body

    Uploaded by

    Nicolás Garcés
    The document outlines a 5 day workout split with exercises targeting the upper body on days 1 and 4 and the lower body on days 2 and 5. Day 3 is for rest. Each workout includes 3-4 exercises per muscle group consisting of 3 sets of 6-8 or 2 sets of 8-10 repetitions. Exercises are listed for each day along with set and repetition details.

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    Upper and Lower Body

    Uploaded by

    Nicolás Garcés
    118 views3 pages
    The document outlines a 5 day workout split with exercises targeting the upper body on days 1 and 4 and the lower body on days 2 and 5. Day 3 is for rest. Each workout includes 3-4 exercises per muscle group consisting of 3 sets of 6-8 or 2 sets of 8-10 repetitions. Exercises are listed for each day along with set and repetition details.

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    The document outlines a 5 day workout split with exercises targeting the upper body on days 1 and 4 and the lower body on days 2 and 5. Day 3 is for rest. Each workout includes 3-4 exercises per muscle group consisting of 3 sets of 6-8 or 2 sets of 8-10 repetitions. Exercises are listed for each day along with set and repetition details.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    118 views3 pages

    Upper and Lower Body

    Uploaded by

    Nicolás Garcés
    The document outlines a 5 day workout split with exercises targeting the upper body on days 1 and 4 and the lower body on days 2 and 5. Day 3 is for rest. Each workout includes 3-4 exercises per muscle group consisting of 3 sets of 6-8 or 2 sets of 8-10 repetitions. Exercises are listed for each day along with set and repetition details.

    Copyright:

    © All Rights Reserved
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    Day 1 Is For Your Upper Body

    Exercise Sets Reps

    Flat Bench Barbell Press x3 x6-8

    Yates Barbell Row x3 x6-8

    Seated Barbell Overhead Press x3 x6-8

    Standing Cable Flye x2 x8-10

    Standing Cable Reverse Flye x2 x8-10

    Wide Grip Upright Row x2 x8-10

    Dumbbell Overhead Triceps Extension x3 x8-10

    Ez-Bar Biceps Curl x3 x8-10

    Day 2 Is For Your Lower Body.

    Exercise Sets Reps

    Barbell Back Squat x3 x6-8

    Stiff Legged Deadlift x3 x6-8

    Barbell Hip Thrust x3 x6-8

    Leg Extension x2 x8-10

    Leg Curl x2 x8-10

    Calf Raise Machine x3 x8-10

    Hanging Leg Raise x3 x8-10

    Standing Oblique Crunch w/ Plate x3 x8-10


    Day 3 Is For Rest.

    Day 4 Is For Your Upper Body.

    Exercise Sets Reps

    Incline Bench Barbell Press x3 x6-8

    Conventional Deadlift x3 x6-8

    Standing Barbell Overhead Press x3 x6-8

    Seated Single Arm Machine Press x2 x8-10

    Lateral Pulldown x2 x8-10

    Barbell Front Row x2 x8-10

    Cable Rope Triceps Pulldown x3 x8-10

    Dumbbell Seated Hammer Curl x3 x8-10

    Day 5 Is For Your Lower Body.

    Exercise Sets Reps

    Barbell Front Squat x3 x6-8

    Good Morning x3 x6-8

    Cable Rope Pull Through x3 x6-8

    Dumbbell Lunge x2 x8-10 (per leg)

    Dumbbell Stiff Legged Deadlift x2 x8-10


    Seated Calf Raise Machine x3 x8-10

    Weighted Decline Crunch x3 x8-10

    Medicine Ball Russian Twist x3 x8-10

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