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JS UPPER LOWER SPLIT
AUDIO TIP
General
Beginner
None
Plan Details
The JS UPPER LOWER SPLIT routine by Sundavadra93 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
chest and arms #1
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
5 Sets x 12,12,12,10,8 Reps
Machine Bench Press
3 Sets x 12,12,10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 12,12,10,8 Reps
EZ Bar Curl
4 Sets x 12,12,10,10 Reps
Machine Fly
3 Sets x 12,12,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16,12,10 Reps
Cable Rope Hammer Curl
3 Sets x 12,12,8 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Tue
Back & Delts #2
Est. 0 min
9 exercises
Barbell Deadlift
5 Sets x 8,8,12,12,8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12,12,8 Reps
T Bar Row
3 Sets x 12,12,10 Reps
Cable lateral raise (cuffed)
3 Sets x 12,10,12 Reps
Machine Reverse Fly
4 Sets x 8,12,12,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell 3 Way Shoulder Raise
4 Sets x 8,12,10,8 Reps
Barbell Reverse Curl
3 Sets x 12,12,8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Thu
Workout Day #3
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 10,10,12,8,12 Reps
Machine Leg Extension
4 Sets x 8,12,10,8 Reps
Machine Leg Press
4 Sets x 12,12,10,8 Reps
Dumbbell Romanian Deadlift
3 Sets x 12,12,10 Reps
Machine Seated Leg Curl
3 Sets x 15,12,10 Reps
Machine Calf Raise
3 Sets x 12,12,10 Reps
Machine Ab Crunch
3 Sets x 12,12,8 Reps
Fri
Workout Day #4
Est. 0 min
9 exercises
Machine Seated Row
4 Sets x 12,12,12,10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12,10,8 Reps
Barbell Bench Press
5 Sets x 15,12,12,12,10 Reps
Machine Fly
3 Sets x 12,12,8 Reps
Machine Shoulder Press
4 Sets x 12,12,10,8 Reps
Cable One-Arm Lateral Raise
3 Sets x 12,10,8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,12,10 Reps
Cable Bicep Curl
3 Sets x 12,12,8 Reps
Parallel Bar Leg Raise
3 Sets x 20,15,12 Reps
