Castrean
Upper-Lower Split 4 Days
General
Beginner
Machine strength
Plan Details
The Upper-Lower Split 4 Days routine by Castrean is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan Description
It's a 4 day split that I use, works pretty well, this is just to share it with my friends...
Mon
Tue
Thu
Fri
Upper 1
Est time: 53 min
9 exercises
Barbell Bench Press
Chest
Sets
3
Reps
6,12
Interval
01:00
Rest Time
01:30
Barbell Row
Back
Sets
3
Reps
6,12
Interval
01:00
Rest Time
01:30
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
8,12
Interval
01:00
Rest Time
01:00
Machine Fly
Chest
Sets
2
Reps
10,12
Interval
01:00
Rest Time
01:00
Cable V Bar Pulldown
Back
Sets
2
Reps
10,12
Interval
01:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
2
Reps
10,15
Interval
01:00
Rest Time
01:00
Cable Shoulder Extension
Back
Sets
3
Reps
8,12
Interval
01:00
Rest Time
01:00
Cable Bicep Curl
Biceps
Sets
3
Reps
8,12
Interval
01:00
Rest Time
01:00
Treadmill Running
Cardio
Sets
6
Reps
0
Interval
01:00
Rest Time
00:00
