4 day upper lower
General
Beginner
Machine strength
Plan Details
The 4 day upper lower routine by Christiancaputo is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Workout 1
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Tue
New Workout
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Thu
Workout 2
Est. 0 min
6 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Tricep Push-Up
3 Sets x 8 Reps
Fri
Workout 3
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 12 Reps
