Program
Upper/Lower
Optimal Upper/Lower Science Based
U
Upper 1 (Chest and Back)
Dumbbell Incline Bench Press
3 sets - 9 reps
Lever Lying T-bar Row
2 sets - 8-9 reps
Lever Pec Deck Fly
2 sets - 4-6 reps
Lever Pullover
3 sets - 8-9 reps
Lever Lateral Raise
3 sets - 5-8 reps
Overhead Triceps Extension
2 sets - 7 reps
Biceps Curl
2 sets - 8 reps
L
Lower 1
Smith Squat
3 sets - 6-7 reps
Lever Total Abdominal Crunch
2 sets - 11 reps
Lever Seated Leg Curl
3 sets - 10-11 reps
Lever Seated Hip Adduction
2 sets - 7-9 reps
Lever Seated Hip Abduction
2 sets - 12 reps
Lever Seated Leg Extension
3 sets - 10-11 reps
Lever Standing Calf Raise
2 sets - 12 reps
U
Upper 2 (Arms)
Dumbbell Incline Bench Press
3 sets - 6-11 reps
Lever Seated Row
3 sets - 8-10 reps
Lever Seated Shoulder Press
2 sets - 7-8 reps
EZ Barbell Preacher Curl
2 sets - 7-9 reps
Lever Seated Dip
2 sets - 7-9 reps
Cable One Arm Lateral Raise
4 sets - 10-11 reps
Cable One Arm Biceps Curl
4 sets - 7-9 reps
Lever Seated Reverse Fly
2 sets - 6 reps
L
Lower 2
Barbell Stiff Legged Deadlift
3 sets - 7-9 reps
Sled 45 degrees Leg Press
3 sets - 7 reps
Lever Total Abdominal Crunch
2 sets - 10 reps
Lever Seated Leg Curl
3 sets - 8-9 reps
Lever Seated Hip Adduction
2 sets - 6-9 reps
Lever Seated Hip Abduction
2 sets - 10-11 reps
Lever Standing Calf Raise
2 sets - 11 reps
C
Cardio
Walking on Incline Treadmill
1 sets
Workouts in program
U
Upper 1 (Chest and Back)
7 Exercises
L
Lower 1
7 Exercises
U
Upper 2 (Arms)
8 Exercises
L
Lower 2
7 Exercises
C
Cardio
1 Exercise