Upper/Lower split

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Upper/Lower split

Shared By : salsarahv

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 220

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Description

Upper and lower body split routine done 4 times a week (Upper - Mon/Thur, Lower - Tue/Fri). Also includes a great ab routine and cardio.

Monday

Upper body - A

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	30 sec	8	4
Back		Barbell Bent Over Row	30 sec	8	4
Chest		Dumbbell Incline Fly	10 sec	12	3
Back		One-Arm Dumbell Row	10 sec	12	3
Shoulders		Barbell Shoulder Press	10 sec	12	3
Biceps		Barbell Curl	10 sec	12	3
Triceps		Barbell Lying Triceps Press	10 sec	12	3
Shoulders		Barbell Up Right Row	10 sec	12	3
Biceps		Drag Curl	10 sec	12	3
Triceps		Barbell Close Grip Bench Press	10 sec	12	3
Cardio		Elliptical Training	1 min	N/A	N/A

Tuesday

Lower body - A

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	30 sec	8	4
Back		Barbell Deadlift	30 sec	8	4
Upper Legs		Barbell Lunge	10 sec	12	3
Back		Back Extensions - Hyperextensions	10 sec	12	3
Upper Legs		Leg Extensions	10 sec	12	3
Upper Legs		Lying Leg Curls	10 sec	12	3
Lower Legs		Seated Calf Raise	10 sec	30	3
Abs		Crunches	10 sec	25	2
Abs		Leg Pull-In	10 sec	25	2
Abs		plank	10 sec	60	2
Abs		Side Bridge	10 sec	N/A	2
Abs		Crunches with Legs on Stability Ball	10 sec	25	2

Wednesday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Step Machine	1 min	N/A	N/A

Thursday

Upper body - B

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	30 sec	8	4
Back		Wide-Grip Lat Pulldown	30 sec	8	4
Chest		Push Up	10 sec	12	3
Back		Bent Arm Barbell Pullover	10 sec	12	3
Shoulders		Dumbbell Lateral Raise	10 sec	12	3
Biceps		Incline Dumbbell Curl	10 sec	12	3
Triceps		Tricep Dumbbell Kickback	10 sec	12	3
Shoulders		Dumbbell Front Raise	10 sec	12	3
Biceps		Alternate Hammer Curl	10 sec	12	3
Triceps		Dumbbell Incline Triceps Extension	10 sec	12	3
Cardio		Elliptical Training	1 min	N/A	N/A

Friday

Lower body - B

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	30 sec	8	4
Upper Legs		Smith Machine Stiff Legged Deadlift	30 sec	8	4
Upper Legs		Barbell Lunge	10 sec	12	3
Back		Smith Machine Good Morning	10 sec	12	3
Upper Legs		Leg Extensions	10 sec	12	3
Upper Legs		Lying Leg Curls	10 sec	12	3
Lower Legs		Seated Calf Raise	10 sec	30	3
Abs		Crunches	10 sec	25	2
Abs		Leg Pull-In	10 sec	25	2
Abs		plank	10 sec	60	2
Abs		Side Bridge	10 sec	N/A	2
Abs		Crunches with Legs on Stability Ball	10 sec	25	2

Saturday

Rest

Sunday

Cardio and abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Crunches	10 sec	50	1
Abs		Leg Pull-In	10 sec	50	1
Abs		plank	10 sec	60	1
Abs		Side Bridge	10 sec	N/A	1
Abs		Crunches with Legs on Stability Ball	10 sec	50	1
Cardio		Step Machine	1 min	N/A	N/A

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