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2-Split UB : LB Routine (4d/w)
Bulking
Beginner
Machine strength
Plan Details
The 2-Split UB : LB Routine (4d/w) routine by christian.quint. is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
2-Split Upper Body : Lower Body Routine (4d/w) ===================================== This plan was designed to build muscle-volume through hypertrophy, so the repetition-count will be set between 8 - 12 (~75% of 1RM). The training-equipment is deliberately chosen simple and will consist of barbell, dumbbells and cable to not over-hype. I use this plan by myself in my private gym in my cellar :)
Routine detail
Day 1
UB
Est. 62 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 2
LB
Est. 62 min
7 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
