upper lower girl split - JEFIT

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upper lower girl split - JEFIT

upper lower girl split banner

upper lower girl split

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The upper lower girl split routine by RyanJacobs5 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

upper/lower split

Routine detail

Mon

legs 1

Est. 77 min

9 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

3 Sets x 10 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

4 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 12 Reps

Tue

legs 2

Est. 71 min

9 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

banded side steps Demonstration

banded side steps

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Tue

Baby got Back...shoulders n chest

Est. 81 min

9 exercises

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Thu

Arms 4 dayz

Est. 74 min

8 exercises

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 10 Reps

Fri

Legs 3

Est. 66 min

9 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

banded side steps Demonstration

banded side steps

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets