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Dockta D’s Upper Upper Lower Split
AUDIO TIP
General
Intermediate
None
Plan Details
The Dockta D’s Upper Upper Lower Split routine by Dockta-D is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Tue
SEM PUSH 1 (Chest, Triceps, Delts)
Est. 0 min
5 exercises
Push-Up
1 Set x 10 Reps
Barbell Bench Press
4 Sets x 12,12,11,11 Reps
Dumbbell Seated Shoulder Press
4 Sets x 16,16,16,15 Reps
Dumbbell Tricep Extension
4 Sets x 16,16,17,17 Reps
Interval running
1 Set
Thu
SEM PULL 1 (Back, Biceps, Delts)
Est. 0 min
5 exercises
Machine Assisted Pull-Up
4 Sets x 19 Reps
Dumbbell Lateral Raise
4 Sets x 22 Reps
Dumbbell Rotational Curl
2 Sets x 22 Reps
Dumbbell Hammer Curl
2 Sets x 23 Reps
Interval running
1 Set
Fri
SEM PUSH 2 (Chest, Triceps, Delts)
Est. 0 min
7 exercises
Push-Up
1 Set x 10 Reps
Barbell Incline Bench Press
2 Sets x 12,11 Reps
Dumbbell Seated Shoulder Press
2 Sets x 16 Reps
Dumbbell Tricep Extension (Floor, Supine)
2 Sets x 20,19 Reps
Barbell Bench Press
2 Sets x 12 Reps
Dumbbell Press (Close Grip)
2 Sets x 17 Reps
Interval running
1 Set
Sat
LISS Cardio
Est. 0 min
2 exercises
Walking
1 Set
Road Cycling
1 Set
Sun
SEM PULL 2 (Back, Biceps, Delts)
Est. 0 min
6 exercises
Machine Assisted Pull-Up
3 Sets x 19 Reps
Dumbbell Lateral Raise
2 Sets x 22 Reps
Dumbbell Rotational Curl
2 Sets x 22 Reps
Dumbbell One-Arm Row
1 Set x 44 Reps
Dumbbell Hammer Curl
2 Sets x 23 Reps
Interval running
1 Set
Sun
Upper C
Est. 0 min
6 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sun
Upper D
Est. 0 min
9 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Walking
1 Set
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Stability Ball Weighted Sit-Up
3 Sets x 8 Reps
Any
Lower B - or Rest
Est. 0 min
6 exercises
Walking
1 Set
Stability Ball Weighted Wall Squat
2 Sets x 16 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 22 Reps
Stability Ball Weighted Sit-Up
3 Sets x 16,18,18 Reps
Mountain Climber
3 Sets x 62 Reps
Walking
3 Sets
Any
Upper B
Est. 0 min
10 exercises
Dumbbell Incline Curl
3 Sets x 6,5,5 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10,11,11 Reps
Dumbbell Lateral Raise
3 Sets x 22 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Walking
1 Set
Dumbbell Rotational Curl
3 Sets x 22,22,21 Reps
Tricep Push-Up
3 Sets x 17 Reps
Dumbbell Upright Row
3 Sets x 12,12,13 Reps
Dumbbell Hammer Curl
3 Sets x 23,23,22 Reps
Stability Ball Weighted Sit-Up
3 Sets x 16,18,18 Reps
Any
Lower A - or Rest
Est. 0 min
10 exercises
Dumbbell Step-Up
2 Sets x 16 Reps
Weighted Crunch
3 Sets x 30 Reps
Stability Ball Weighted Wall Squat
2 Sets x 16 Reps
Mountain Climber
2 Sets x 62 Reps
Walking
4 Sets
Walking
1 Set
Stability Ball Weighted Sit-Up
3 Sets x 16,18,18 Reps
Dumbbell Deadlift
2 Sets x 15 Reps
Leg Raise
2 Sets x 30 Reps
Back Stretch
3 Sets x 8,60,60 Reps
Any
Upper A
Est. 0 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 44 Reps
Dumbbell Seated Shoulder Press
3 Sets x 16 Reps
Dumbbell Fly
3 Sets x 15,15,14 Reps
Dumbbell Bent-Over Row
3 Sets x 14,15,15 Reps
Walking
1 Set
Dumbbell Shoulder Press
3 Sets x 11 Reps
Barbell Bench Press
3 Sets x 12,12,11 Reps
Machine Assisted Pull-Up
3 Sets x 19 Reps
Barbell Shrug
3 Sets x 19 Reps
Stability Ball Weighted Sit-Up
3 Sets x 16,18,18 Reps
Any
Cardio and PT Care
Est. 0 min
13 exercises
Road Cycling
3 Sets
Walking 30 min
1 Set
Walking 45 Min
1 Set
Walking 60 min
1 Set
Interval running
1 Set
Kneeling Hip Flexor
2 Sets x 30 Reps
90-90 hip stretch
2 Sets x 10 Reps
Extended Arm Child Pose
1 Set x 1 Rep
Thoracic Spine Extension (Foam Roller)
1 Set x 7 Reps
Bridge
1 Set
Dead Bug
2 Sets x 14,15 Reps
Side Plank Hip Abduction
2 Sets x 20 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 22 Reps
