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4Day Barbell Dumbbell Upper Lower Split
General
Intermediate
Dumbbell
Plan Details
The 4Day Barbell Dumbbell Upper Lower Split routine by pmlehmann is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body 1
Est. 52 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Tue
Lower Body 1
Est. 38 min
5 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Thu
Upper Body 2
Est. 51 min
7 exercises
Dumbbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Pull-Up
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Fri
Lower Body 2
Est. 35 min
5 exercises
Barbell Romanian Deadlift
4 Sets x 6 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
