4 Day Split (Up / Low / Up / Full)
General
Beginner
Machine strength
Plan Details
The 4 Day Split (Up / Low / Up / Full) routine by StefanJanuschke is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Split for 4 days. Day 1: Chest / Triceps Day 2: Legs Day 3: Back / Biceps Day 4: Shoulders / Arms / Abs
Routine detail
Day 1
Chest / Triceps
8 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Day 2
Legs
8 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 3
Back / Biceps
8 exercises
Rowing
1 Set
Machine Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 4
Arms / Shoulders / Abs
8 exercises
Elliptical Training
1 Set
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Reverse Grip Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
