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Mon-Fri Upper / Lower Split with Cardio
General
Beginner
Machine strength
Plan Details
The Mon-Fri Upper / Lower Split with Cardio routine by dvgzx is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is my 1st custom setup. it is designed to be an upper lower split, hitting each area twice a week. I live quite far from a gym, so Monday - Friday is where it fits into my life. There are 10 or 11 exercises each of the 4 lifting days which are followed by 30 mins of cardio. On Wednesday (the off lifting day) there is a full 60 mins of rowing. I have mild shoulder issues and have set this particular routine up to work around some of my aches and pains. I believe that I've covered most of the major muscles, but will be looking to change this routine in the future to mix things up as needed.
Routine detail
Mon
Upper Body One
Est. 97 min
11 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Recumbent Bike
1 Set
Tue
Lower Body One
Est. 100 min
12 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Wed
Full Cardio
Est. 62 min
1 exercise
Rowing
3 Sets
Thu
Upper Body Two
Est. 98 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Elliptical Training
1 Set
Fri
Lower Body Two
Est. 101 min
12 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Step Machine
1 Set
