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Upper-Lower Hybrid
4 days
Upper
7 exercises · 24 sets
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Incline Bench Press · Barbell4 sets · 6 reps
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Bench Press · Dumbbells3 sets · 10 reps
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Lat Pulldowns with Close Neutral Grip · Cable3 sets · 8 reps
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Pullovers with Rope · Cable3 sets · 12 reps
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Lateral Raises · Dumbbells3 sets · 10 reps · Dropsets
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Curls · Cable4 sets · 10 reps
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Triceps Pushdowns with Rope · Cable4 sets · 12 reps
Lower
7 exercises · 24 sets
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Sumo Deadlifts · Barbell4 sets · 6 reps
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Hip Thrusts · Barbell3 sets · 10 reps
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Sumo Leg Press · Machine4 sets · 10 reps
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Romanian Deadlifts · Dumbbells4 sets · 10 reps
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Standing Calf Raises · Machine3 sets · 10 reps
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Leg Raises · Bodyweight3 sets · 10 reps
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Decline Crunches · Bodyweight3 sets · 12 reps
Upper
7 exercises · 24 sets
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Bench Press · Barbell3 sets · 8 reps
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Incline Bench Press · Dumbbells3 sets · 12 reps
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Chest-Supported Low Rows with Overhand Grip · Machine3 sets · 10 reps
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Lat Pulldowns with Wide Overhand Grip · Machine3 sets · 10 reps
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Incline Lateral Raises · Dumbbells4 sets · 12 reps
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Bench Press with Close Grip · Barbell4 sets · 10 reps
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Hammer Curls · Dumbbells4 sets · 12 reps
Full Body
7 exercises · 23 sets
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Chest Dips · Bodyweight3 sets · 8 reps
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Rows with Reverse Grip · Cable3 sets · 8 reps
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Leg Extensions · Machine4 sets · 12 reps
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Lying Leg Curls · Machine4 sets · 12 reps
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Lateral Raises · Cable3 sets · 15 reps
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Bent-Over Lateral Raises · Dumbbells3 sets · 12 reps · Dropsets
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Seated Calf Raises · Machine3 sets · 12 reps