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Upper / Lower Split
General
Beginner
Dumbbell
Plan Details
The Upper / Lower Split routine by MegaMuledeer is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Push (Chest, Shoulders, & Triceps)
8 exercises
Barbell Bench Press
4 Sets x 4,6,6,6 Reps
Barbell Shoulder Press
3 Sets x 6,8,8 Reps
Dumbbell Incline Bench Press
3 Sets x 10,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 12,15,15 Reps
Dumbbell Decline Press
3 Sets x 10,12,12 Reps
Dumbbell Reverse Fly
3 Sets x 12,15,15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12,15,15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12,15,15 Reps
Day 2
Pull (Back & Biceps)
8 exercises
Barbell Bent-Over Row
4 Sets x 6,8,8,8 Reps
Chin-Up with Knee Raise
3 Sets x 8,10,10 Reps
Dumbbell Incline Bench Row
3 Sets x 8,10,10 Reps
Dumbbell Incline Bench Hammer Curl
3 Sets x 10,12,12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8,10,10 Reps
Dumbbell Concentration Curl
3 Sets x 10,12,12 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 12,15,15 Reps
Dumbbell Spider Curl
3 Sets x 8,10,10 Reps
Day 3
Legs (Quads, Hamstrings, Calves, & Abs)
7 exercises
Barbell Squat
3 Sets x 4,6,6 Reps
Barbell Deadlift
3 Sets x 6,8,8 Reps
Dumbbell Lunge
3 Sets x 8,10,10 Reps
Dumbbell Hamstring Curl
3 Sets x 10,12,12 Reps
Barbell Calf Raise
3 Sets x 10,12,12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
