Jammy1980

Feb 5th 2023

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5 Day Lower and Upper Split Plan

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7 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Five Day - Lower and Upper Split

New Workout 0 exercises, 0 min

New Workout 7 exercises, 0 min

Barbell Squat	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Machine Hip Abduction	4x20 reps	rest: 60s
Dumbbell Deadlift	4x12 reps	rest: 60s
Barbell Bulgarian Split Squat	4x10 reps	rest: 60s
Back Hyperextension	4x15 reps	rest: 60s
Machine Hip Adduction	4x20 reps	rest: 60s

New Workout 10 exercises, 0 min

Cable Rope Face Pull	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s

New Workout 10 exercises, 0 min

New Workout 0 exercises, 0 min

New Workout 10 exercises, 0 min

Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x10 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 60s
EZ Bar Curl	3x15 reps	rest: 60s
EZ Bar Tricep Extension	3x15 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

New Workout 9 exercises, 0 min

Barbell Hip Thrust	4x15 reps	rest: 60s
Kettlebell Goblet Squat	4x15 reps	rest: 60s
Machine Leg Press	4x15 reps	rest: 60s
Machine Leg Curl (Prone)	4x15 reps	rest: 60s
Barbell Bulgarian Split Squat	3x10 reps	rest: 60s
Machine Hip Adduction	3x20 reps	rest: 60s
Cable Leg Kickback	3x15 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s