Upper, Lower 22/23
General
Beginner
Machine strength
Plan Details
The Upper, Lower 22/23 routine by nay.dartnell is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Begginer workout split . . . . . . . . . . . . . . . .
Routine detail
Day 1
Upper #1
Est. 40 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Day 2
Lower #1
Est. 54 min
7 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Oblique Crunch
4 Sets x 12 Reps
Day 3
Upper #2
Est. 83 min
8 exercises
Barbell Bench Press
5 Sets x 12 Reps
Machine Bench Press
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Day 4
Lower #2
Est. 54 min
7 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Oblique Crunch
4 Sets x 12 Reps
