Upper/Lower Workout

Routine Built With

Science
Welcome to your upper/lower workout routine. We've created this routine
using the latest research on workout volume, frequency, exercise
selection, and more. This program consists of 4 workout days throughout
the week. Each workout will focus either on the upper body muscles or
the lower body muscles. The exact days don't matter, as long as you
follow these simple rules:

- Don't do 3 consecutive workouts in a row without any rest days

- Don't do 2 "upper body" or 2 "lower body" workouts in a row without

any rest in between

- Try your best to complete all 4 workouts per week

TN by tony n
Upper Body 1 Workout
Exercise Effort Reps Rest (Min)

Flat Dumbbell Press Set 1: 2-3 reps shy of 6-10 2-3

failure
Dumbbell Chest Supported 8-12 2-3
Set 2: 2-3 reps shy of
Row (Mid/Upper Back
failure 10-15 2
Focused)
Set 3: To failure
8-12 2
Seated Mid-Chest Cable
Set 1: 2-3 reps shy of
Fly 10-20 1 between arms
failure
Lat Pulldowns Set 2: 2-3 reps shy of 8-12 2
failure
Cable Lateral Raises 10-15 2
Set 3: To failure
Behind Body Cable Curls
Set 1: 2-3 reps shy of
Cable Pushdowns failure
Set 2: To failure +
lengthened partials
Set 3: To failure +
lengthened partials

Set 1: 2-3 reps shy of

failure
Set 2: 2-3 reps shy of
failure
Set 3: To failure +
lengthened partials

Set 1: 2-3 reps shy of

failure
Set 2: To failure +
lengthened partials
Set 3: To failure +
lengthened partials

Set 1: 2-3 reps shy of

failure
Set 2: To failure +
lengthened partials

Set 1: 2-3 reps shy of

failure
Set 2: To failure +
lengthened partials
Set 3: To failure +
lengthened partials
Flat Dumbbell Press

Setup Execution
Grab a pair of dumbbells and sit on the edge of a flat Brace your core and then control the weight down by
bench. Kick up the dumbbells one at a time as you lay dropping your elbows to about a 45 to 60 degree angle
back on the bench to get them into position with your from your torso. Allow your hands to naturally turn in
arms straight over your shoulders. Pull your shoulder slightly. Continue lowering until the weights reach
blades down away from your ears and pinch them around the level of your torso, or as low as is
together to create a small space between your lower comfortable for you. Use your chest to push the weight
back and the bench. Firmly plant your feet on the back up until your arms are fully locked out and directly
ground. over your shoulders. Think about pulling your arms
together as if you were trying to touch your biceps
together to move the weight up.
Dumbbell Chest Supported Row
(Mid/Upper Back Focused)

Setup Execution
Set up an incline bench to an angle of about 30 To stabilize your body, bring your shoulders down and
degrees, typically the second notch up from the bottom. away from your ears, squeeze your glutes and flex your
Grab a pair of dumbbells using a thumbless grip and abs. Then, pull your elbows back behind your body at
lay your chest on the bench with your arms hanging about a 45 to 60 degree angle away from your torso.
down by your sides and palms facing each other. Plant Squeeze your shoulder blades together at the top
the balls of your feet firmly into the ground with your position. Control the weight back down to the starting
legs fully straightened or slightly bent. position instead of letting it just drop. Let your shoulder
blades open up, reset, and then go into your next rep.
Seated Mid-Chest Cable Flyes

Setup Execution
Move an adjustable bench over to the middle of a cable Use your chest to bring your arms together with your
machine, positioned a couple of feet in front of it. Set arms straight in front of you. Think about squeezing
the incline to one notch down from the highest position your biceps in as if you were trying to bring them
to about a 75 degree angle. Adjust the height of the together to better engage your chest. Pause at the end
cables around the level of your mid-chest. Grab each position briefly, slowly control the weight back while
handle, sit on the bench, and get your arms into the bending your arms until your elbows reach the level of
starting position with your arms out to your sides and your torso, and then repeat for another rep.
elbows bent. At this point your forearms should be lined
up directly with the cable. Pull your shoulder blades
down and back together. Plant your feet firmly on the
ground.
Lat Pulldowns
Setup Execution
Adjust the height of the seat Pull your elbows down until
or knee pads so that your the bar reaches the level of
thighs are securely locked your chin. Control the weight
underneath, with your feet back up until your arms are
flat on the floor. Set your almost fully straight, and
weight then stand up and then repeat for another rep.
grab the bar with an
overhand grip just outside
shoulder-width apart. Sit
back down with your thighs
under the pads. Tilt your
upper back just slightly
backwards.
Lower Body 1 Workout
Exercise Effort Reps Rest (Min)

Barbell Back Squat Set 1: 2-3 reps shy of 6-10 2-3

failure
Seated Leg Curls 10-15 Perform both exercises
Set 2: 2-3 reps shy of
back to back with no more
Seated Leg Extensions failure 10-15
than 1 minute rest between
Set 3: 2-3 reps shy of
Hyperextensions 10-15 them.
failure
(Back/Hamstring Focused)
10-15 Perform both exercises
Set 1: 2-3 reps shy of
Standing Weighted Calf back to back with no more
failure
Raises (Barbell or than 1 minute rest between
Set 2: To failure +
Dumbbell) them.
lengthened partials
Set 3: To failure + 1.5-2
lengthened partials
1.5-2
Set 1: 2-3 reps shy of
failure
Set 2: To failure +
lengthened partials
Set 3: To failure +
lengthened partials

Set 1: 2-3 reps shy of

failure
Set 2: 2-3 reps shy of
failure
Set 3: 2-3 reps shy of
failure

Set 1: 2-3 reps shy of

failure
Set 2: To failure +
lengthened partials
Set 3: To failure +
lengthened partials
Barbell Back Squat

Setup Execution
Set a barbell in a rack at about the height of your mid- Take a deep breath in through your nose, and then
chest. Face the bar and grip it with your hands slightly squat straight down by bending at your hips and knees.
wider than shoulderwidth apart. Duck under the bar and As you do so, the bar should remain over the level of
place it over the back of your shoulders, letting it rest your midfoot and the weight should be evenly
on your upper traps. Lift it out of the rack by extending distributed between your big toe, your little toe, and
your legs. Take one step back with one foot, one step your heels. Your knees should also be bending slightly
back with the other one, and then use a third step to outwards in the same direction of your toes. Continue
correct your stance into an even position. The optimal squatting down until your thighs reach at least parallel
foot stance will vary, but first experiment with a stance or slightly below. From here, while keeping your core
that is just outside shoulder-width with your toes engaged, exhale and reverse the movement by
pointed outwards at about 15 degree angle. Plant your extending your legs, thinking about bringing the bar up
feet firmly into the ground, pull the bar down into your towards the ceiling and exhaling as you do so.
upper back, and engage your core.