Upper/Lower A/B SS v3 | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Upper/Lower A/B SS v3

Shared By : Awall13

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 7 / 202

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Description

4-day split, with 2 upper-body days and two lower-body days per week. The muscle groups that are hit hardest varies for each workout, but all muscle groups will get hit in some form twice a week. Uses supersetting with short rest periods. The intention is to maintain or gain a bit of muscle while improving cardiovascular fitness and getting leaner.

Modified from v2 to modify Lower A to add walking lunges and switch ab exercise.

Monday

Upper A (Chest/Biceps/Core focus)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	30 sec	8	3
Back		Chin-Up	30 sec	8	3
Chest		Dumbbell Incline Bench Press	30 sec	10	3
Back		Cable Seated Row	30 sec	10	3
Chest		Machine Fly	30 sec	10	3
Biceps		Dumbbell Zottman Curl	30 sec	10	3
Shoulders		Machine Shoulder Press	30 sec	10	3
Biceps		Barbell Curl	30 sec	12	3
Triceps		Cable Triceps Pushdown	30 sec	12	3
Abs		Leg Raise	30 sec	10	3
Abs		Exercise Ball Crunch	10 sec	15	2
Abs		Planks	10 sec	N/A	2
Abs		Side Bridge	30 sec	N/A	1

Tuesday

Lower A

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Romanian Deadlift	90 sec	8	3
Upper Legs		Leg Press	45 sec	12	3
Lower Legs		Standing Calf Raises	45 sec	10	3
Upper Legs		Seated Leg Curl	30 sec	8	3
Upper Legs		Leg Extensions	30 sec	8	3
Abs		Cable Crunch	30 sec	10	2
Upper Legs		Dumbbell Walking Lunges	45 sec	20	2
Cardio		Stationary Bike	60 min	N/A	N/A

Thursday

Upper B (Back/Triceps/Shoulders focus)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	30 sec	8	3
Chest		Dumbbell Incline Fly	30 sec	8	3
Back		Bent Over Two-Dumbbell Row	30 sec	10	3
Triceps		Dip	30 sec	8	3
Shoulders		Barbell Shoulder Press	30 sec	8	3
Back		Underhand Pull down	30 sec	10	3
Triceps		Barbell Close Grip Bench Press	30 sec	10	3
Shoulders		Dumbbell Lateral Raise	30 sec	10	3
Triceps		Cable Standing Triceps Extension	30 sec	10	3
Shoulders		Reverse Flyes	30 sec	12	3
Biceps		Dumbbell Bicep Curl	30 sec	12	2
Shoulders		Dumbbell Shoulder Shrug	30 sec	12	2
Abs		Air Bike	30 sec	30	1

Friday

Lower B

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	120 sec	8	3
Upper Legs		One arm dumbbell split squat	30 sec	10	4
Lower Legs		Seated Calf Raise	30 sec	12	4
Upper Legs		Lying Leg Curls	30 sec	12	3
Abs		Russian Twist	60 sec	12	3
Cardio		Elliptical Training	60 min	N/A	N/A

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