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My 4 Days Upper/Lower Body workout
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The My 4 Days Upper/Lower Body workout routine by exempr is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This is my A/B workout routine that i been doing for a while and is a good one, give it a try you gotta love it.
Routine detail
Day 1
Upper body 1
Est. 0 min
8 exercises
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Smith Machine Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Day 2
Lower body 1
Est. 0 min
6 exercises
Smith Machine Squat
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 3
Upper Body 2
Est. 0 min
8 exercises
Machine Inverted Row
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Lat Pullover
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Day 4
Lower body 2
Est. 0 min
6 exercises
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
