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Upper and Lower Body Split
General
Advanced
Machine strength
Plan Details
The Upper and Lower Body Split routine by xL4n1x is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Upper body and cardio
Est. 95 min
11 exercises
Dip
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Treadmill Running
3 Sets
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Tue
Lower body, abs, and cardio
Est. 79 min
9 exercises
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Elliptical Training
3 Sets
Machine Hip Adduction
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Wed
Upper body and cardio
Est. 97 min
11 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Superman
3 Sets
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Treadmill Running
3 Sets
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Thu
Lower body, abs, and cardio
Est. 86 min
10 exercises
Glute Kickback (Kneeling)
3 Sets x 8 Reps
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
Band Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Elliptical Training
3 Sets
