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upper / lower body split
General
Beginner
Machine strength
Plan Details
The upper / lower body split routine by belal3 is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
upper body
Est. 105 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Day 2
lower body
Est. 120 min
8 exercises
Machine Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Barbell Squat
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Elliptical Training
1 Set
Weight Plate Squat
3 Sets x 10 Reps
