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Upper and Lower Body Workout Plans

The document outlines two workout routines, Workout A and Workout B, focusing on upper and lower body exercises. Each workout includes specific exercises with recommended repetitions and sets, emphasizing the importance of protein, sleep, and progressive overload for effective training. Both workouts feature similar exercises for upper and lower body strength development.

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1234enki6789
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5 views2 pages

Upper and Lower Body Workout Plans

The document outlines two workout routines, Workout A and Workout B, focusing on upper and lower body exercises. Each workout includes specific exercises with recommended repetitions and sets, emphasizing the importance of protein, sleep, and progressive overload for effective training. Both workouts feature similar exercises for upper and lower body strength development.

Uploaded by

1234enki6789
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

Workout A

Upper Body

1- Bench press 8-15 x 3


2- Pull over 8-15 x 3
3- Overhead press 8-15 x 3
4- Bicep curls 12-20 x 3
5- Overhead tricep 15-20 x 3
extension
6- Rear delt fly 15-20 x 3
7- Lateral raises 15-20 x 3

Lower Body

8- Front squats 8-15 x 3


9- Romanian Deadlift 8-15 x 3
10- Calf raises 15-25 x 3

*Protein

*Sleep ​

*Progressive Overload
Workout B
Upper Body

1- Overhead press 8-15 x 3


2- Dumbbells Rows 8-15 x 3
3- incline Bench press 8-15 x 3
or Decline push up
4- Hammer curls 8-15 x 3
5- Tricep kickbacks 8-15 x 3
6- Rear delt fly 15-20 x 3
7- Lateral raises 15-20 x 3

Lower Body

8- Lunges 12-15 x 3
9- Front squats 8-15 x 3
10- Calf raises 15-25 x 3

*Protein

*Sleep ​

*Progressive Overload

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