2-Split UB : LB Routine (4d/w)
Shared By : christian.quint.
Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 291

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Description

2-Split Upper Body : Lower Body Routine (4d/w)
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This plan was designed to build muscle-volume through hypertrophy, so the repetition-count will be set between 8 - 12 (~75% of 1RM).

The training-equipment is deliberately chosen simple and will consist of barbell, dumbbells and cable to not over-hype.

I use this plan by myself in my private gym in my cellar :)

Day 1 UB
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 0 sec 10 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 0 sec 10 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 0 sec 12 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 12 3 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 0 sec 10 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 12 3 Progress Chart

Biceps

Cable Lying Close Grip Biceps Curl Cable Lying Close Grip Biceps Curl 0 sec 10 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 12 3 Progress Chart
Day 2 LB
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 60 sec 10 4 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 12 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 4 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 10 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 4 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 12 3 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 60 sec 10 3 Progress Chart