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Mar 24th 2015

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Mon-Fri Upper / Lower Split with Cardio

DOWNLOADS/VIEWS: 119/14201

RATING: 72 (FROM 29 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is my 1st custom setup. it is designed to be an upper lower split, hitting each area twice a week.

I live quite far from a gym, so Monday - Friday is where it fits into my life.

There are 10 or 11 exercises each of the 4 lifting days which are followed by 30 mins of cardio.

On Wednesday (the off lifting day) there is a full 60 mins of rowing.

I have mild shoulder issues and have set this particular routine up to work around some of my aches and pains.

I believe that I've covered most of the major muscles, but will be looking to change this routine in the future to mix things up as needed.

Monday
Tuesday
Wednesday
Thursday
Friday

Upper Body One 11 exercises, 1 hr 36 mins

Machine Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Incline Shoulder Raise	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Recumbent Bike	0x0 reps	rest: 30s

Lower Body One 12 exercises, 1 hr 39 mins

Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Dumbbell Seated Calf Raise	3x8 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 60s
Machine Vertical Row (Close Grip)	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Cable Crunch	3x8 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 30s

Full Cardio 1 exercises, 1 hr 1 min

Rowing

3x8 reps

rest: 60s

Upper Body Two 11 exercises, 1 hr 37 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Alternating Preacher Curl (Hammer)	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 30s

Lower Body Two 12 exercises, 1 hr 41 mins

Smith Machine Squat	3x8 reps	rest: 60s
Machine Kneeling Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 30s