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Advanced Upper Lower Split
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Advanced Upper Lower Split routine by Bcox1922 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper 1
Est. 60 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 15 Reps
EZ Curl Bar Skull Crushers
3 Sets x 12 Reps
Bayesian Cable Curl
2 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Tue
Lower 1
Est. 41 min
5 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Single Legged Standing Calf Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Thu
Upper 2
Est. 60 min
8 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Y Chest Fly
2 Sets x 15 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Fri
Lower 2
Est. 39 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Weighted Side Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Belted Calf Raises
4 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
