pjlmb
Dr. Swole’s 4 Day Upper Lower Split
General
Intermediate
Dumbbell
Plan Details
The Dr. Swole’s 4 Day Upper Lower Split routine by pjlmb is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
The upper lower split is an extremely versatile style of programming that works well for beginner to...
Mon
Wed
Fri
Sat
Upper 1
Est time: 0 min
7 exercises
Barbell Bench Press
Chest
Sets
6
Reps
5,6,7,8
Interval
00:00
Rest Time
01:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
6,7,8,9,10
Interval
00:00
Rest Time
01:00
Machine Reverse Lat Pulldown (Close Grip)
Back
Sets
3
Reps
6,7,8,9,10
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Row
Back
Sets
3
Reps
8,9,10,11,12
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
6
Reps
8,9,10,11,12
Interval
00:00
Rest Time
01:00
Barbell Curl
Biceps
Sets
5
Reps
8,9,10,11,12
Interval
00:00
Rest Time
01:00
Barbell Bench Press (Close Grip)
Triceps
Sets
5
Reps
6,7,8,9,10
Interval
00:00
Rest Time
01:00
