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2-Day Upper/Lower Body Workout Plan

This document outlines a two-day workout routine targeting the upper and lower body. Day 1 focuses on the upper body through exercises like triceps extensions, Russian twists, pushups, and mountain climbers. Day 2 targets the lower body with movements such as burpees, bodyweight squats, lunges, and calf raises. Each exercise lists the number of repetitions and sets, as well as which muscle groups are targeted. The full-body routine alternates between upper and lower body exercises to work the entire body.

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Sebas Jep
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612 views2 pages

2-Day Upper/Lower Body Workout Plan

This document outlines a two-day workout routine targeting the upper and lower body. Day 1 focuses on the upper body through exercises like triceps extensions, Russian twists, pushups, and mountain climbers. Day 2 targets the lower body with movements such as burpees, bodyweight squats, lunges, and calf raises. Each exercise lists the number of repetitions and sets, as well as which muscle groups are targeted. The full-body routine alternates between upper and lower body exercises to work the entire body.

Uploaded by

Sebas Jep
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Day 1: Upper Body (1)

Bodyweight Triceps Extension Russian Twists


 Reps: 20  Reps: 20 (on each side)

 Sets: 1  Sets: 1

 Target: Triceps, abs, and shoulders.  Target: Obliques, rectus and

Shoulder-Tap Planks transverse abdominis, erector spinae,

and hip flexors,


 Reps: 20 (on each shoulder)

 Sets: 1 Pushups
 Target: Triceps, transverse abs,  Reps: 15

shoulders and side deltoids.  Sets: 2

Triceps Dips  Target: chest muscles, deltoids,

triceps, abs, and muscles directly


 Reps: 20
under your armpit,
 Sets: 1

 Target: Triceps, pectoralis muscles Inchworm


and the rhomboid muscles of the back.  Reps: 20

Mountain Climbers  Sets: 1

 Target: Arms, upper and lower back


 Reps: 30
chest, and abs.
 Sets: 1

 Target: Shoulders, triceps, core, Flutter Kicks


quads, and hamstrings.  Reps: 20 (on each leg)

Bear Crawls  Sets: 1

 Target: Lower abs, hip flexors, quads,


 Reps: 20
and glutes.
 Sets: 1

 Target: Shoulders, abs and quads.


Day 2: Lower Body (2)
Burpees Reverse Lunges with Knee Lifts
 Reps: 15  Reps: 20 (on each leg).

 Sets: 2  Sets: 1

 Target: Hamstrings, calves, quads,  Target: Quads, calves, hamstrings,

obliques, triceps, abs, and deltoids. glutes, and core.

Bodyweight Squats Glute Bridges


 Reps: 30  Reps: 20

 Sets: 1  Sets: 1

 Target: Quads, calves, glutes,  Target: Glutes, hamstrings, abs, and

hamstrings, and abdominals. lower back,

Squat Jumps Calf Raises with A Sumo Squat


 Reps: 20  Reps: 30

 Sets: 1  Sets: 1

 Target: Glutes, hips, quads, and  Target: Calves, inner thighs, glutes,

hamstrings. quads, hips, and hamstrings.

Lunges
 Reps: 20 (on each leg)

 Sets: 1

 Target: Calves, hamstrings, quads,

glutes, abdominal and back muscles.

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