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Upper Lower

The document outlines a 7-day workout plan focusing on upper and lower body strength training, with specific exercises, sets, and repetitions for each day. It includes rest days and cardio sessions, emphasizing both hypertrophy and endurance. Core workouts are also incorporated on the final day to enhance overall fitness.

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samaesthetics2001
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3 views3 pages

Upper Lower

The document outlines a 7-day workout plan focusing on upper and lower body strength training, with specific exercises, sets, and repetitions for each day. It includes rest days and cardio sessions, emphasizing both hypertrophy and endurance. Core workouts are also incorporated on the final day to enhance overall fitness.

Uploaded by

samaesthetics2001
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Day 1: Upper Body

Low Incline Dumbbell Bench Press: 4 sets of 10-12 reps.

Pec deck Fly: 3 sets of 10-12 reps.

Lat Pulldown: 3 sets of 10-12 reps.

Seated cable Row: 3 sets of 10-12 reps.

Overhead Press (Barbell or Dumbbell): 3 sets of 10-12 reps.

Dumbbell Side Lateral Raises: 3 sets of 10-15 reps.

Cable Curl: 4 sets of 10-15 reps.

Rope Tricep Pushdowns: 4 sets of 10-15 reps.

Cross Trainer: 20 minutes

Treadmill: 20mins

Day 2: Lower Body

Squats: 3 sets of 8-12 reps.

Leg Press: 3 sets of 8-12 reps.

Leg Extension: 3 sets of 8-10 reps.

Leg Curl: 3 sets of 8-12 reps.


Calf Raises: 3 sets of 15-20 reps.

Machine Crunch: 3 sets of 12-15 reps.

Leg Raise: 3 sets of 12-15 reps

Cross Trainer: 10 minutes

Treadmill: 10mins

Day 3: Rest

Day 4: Upper Body (Hypertrophy Focus)

Incline Dumbbell Press: 4 sets of 8-12 reps.

Seated Cable Rows: 4 sets of 8-12 reps.

Arnold Press: 3 sets of 8-12 reps.

Pec Deck Flys: 3 sets of 10-15 reps.

Face Pulls: 3 sets of 12-15 reps.

EZ Bar Barbell Curl: 4 sets of 12-15 reps.

Overhead Dumbbell Triceps Extension: 4 sets of 10-12 reps.

Cross Trainer: 20 minutes

Treadmill: 20mins
Day 5: Lower Body

Goblet Squats: 4 sets of 12-15 reps.

Reverse Lunges: 3 sets of 10-12 reps per leg.

Leg Extension: 3 sets of 8-10 reps.

Leg Curls: 3 sets of 10-15 reps.

Seated Calf Raises: 3 sets of 15-20 reps.

Russian Twists: 3 sets of 20 reps per side.

Cross Trainer: 10 minutes

Treadmill: 10mins

Day 6 : Rest

Day 7:

Brisk Walking or Light Jogging (Treadmill): 20-30 minutes

Core Circuit (3/4 rounds):


1. Plank: 30-60 seconds
2. Bicycle Crunches: 15 reps each side
3. Leg Raises: 12 reps
4. Russian Twists: 15 reps each side

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