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Upper, Lower Split
AUDIO TIP
Sport
Beginner
Machine strength
Plan Details
The Upper, Lower Split routine by toby.odonnell is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Upper, Lower A/B Split. Including MTB rides on weekends and to and from gym
Routine detail
Mon
UPPER A
Est. 82 min
10 exercises
Pull-Up
1 Set
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
1 Set
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Push-Up
3 Sets x 8 Reps
Tue
LOWER A
Est. 68 min
9 exercises
Jump Squat
4 Sets x 5 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Smith Machine Reverse Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
1 Set
Dumbbell Seated Wrist Curl (Palms Down)
1 Set
Thu
UPPER B
Est. 69 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
1 Set
Dumbbell Incline Fly
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 8 Reps
Sat
LOWER B
Est. 65 min
9 exercises
Jump Squat
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Decline Bench Weighted Twist
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
