Ken’s UPPER/LOWER Split
General
Intermediate
Machine strength
Plan Details
The Ken’s UPPER/LOWER Split routine by KenAISVN is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A quick 20-30minutes Upper Lower routine for students or anyone in a time crunch.
Routine detail
Mon
Upper
Est. 0 min
4 exercises
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Tue
Lower
Est. 0 min
4 exercises
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Wed
LIGHT
Est. 0 min
3 exercises
Cable Wrist Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Thu
Upper
Est. 0 min
4 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Fri
Lower
Est. 0 min
4 exercises
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
