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/Upper / Lower · 4 days

Upper / Lower · 4 days

Four days, upper and lower in turn

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4 days a weekIntermediateGym
Start this program

Üst 1

  1. 3 × 8
  2. Pull-up3 × 6
  3. 3 × 10
  4. 3 × 8
  5. 3 × 10
  6. 3 × 12
  7. 3 × 12

Alt 1

  1. 3 × 8
  2. 3 × 10
  3. 3 × 12
  4. Leg Extension3 × 12
  5. Calf Raise3 × 15
  6. Plank3 × 30 s

Üst 2

  1. 3 × 10
  2. 3 × 12
  3. 3 × 10
  4. Dumbbell Lateral Raise3 × 12
  5. 3 × 12
  6. Dumbbell Hammer Curl3 × 12
  7. One Arm Overhead Dumbbell Ext.3 × 12

Alt 2

  1. 3 × 5
  2. 3 × 10
  3. 3 × 12
  4. Seated Leg Curl3 × 12
  5. Calf Raise3 × 15
  6. Plank3 × 30 s