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Upper/Lower Body Split

ryanclaerhout

Apr 6th 2018

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Upper/Lower Body Split

DOWNLOADS/VIEWS: 4/529

RATING: 52 (FROM 1 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3
Day 4
Day 5

Upper Body Strength 7 exercises, 55 mins

	Barbell Bench Press	3x8 reps	rest: 90s
	Pull-Up	3x8 reps	rest: 90s
	Dip	3x8 reps	rest: 90s
	T Bar Row	3x8 reps	rest: 90s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
	EZ Bar Curl	3x8 reps	rest: 90s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 90s

Lower Body Strength 7 exercises, 1 hr 0 min

	Stationary Bike	1x0 reps	rest: 10s
	Barbell Squat	3x8 reps	rest: 90s
	Barbell Deadlift	3x8 reps	rest: 90s
	Machine Leg Curl (Prone)	3x8 reps	rest: 90s
	Dumbbell Lunge	3x8 reps	rest: 90s
	Machine Leg Press	3x8 reps	rest: 90s
	Machine Seated Calf Raise	3x8 reps	rest: 90s

Upper Body Hypertrophy 7 exercises, 1 hr 2 mins

	Dumbbell Bench Press	4x10 reps	rest: 60s
	Dumbbell One-Arm Row	4x10 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
	Cable Shoulder Extension	4x10 reps	rest: 60s
	Cable Mid Chest Crossover	4x10 reps	rest: 60s
	Cable Reverse Fly	4x10 reps	rest: 60s

Lower Body Hypertrophy 7 exercises, 1 hr 2 mins

	Treadmill Running	1x0 reps	rest: 10s
	Barbell Squat	4x10 reps	rest: 60s
	Machine Leg Curl (Prone)	4x10 reps	rest: 60s
	Machine Leg Extension	4x10 reps	rest: 60s
	Machine Leg Press	4x10 reps	rest: 60s
		4x10 reps	rest: 60s
	Machine Seated Calf Raise	4x10 reps	rest: 60s

Core 6 exercises, 46 mins

	Plank	3x8 reps	rest: 60s
	Leg Raise	3x10 reps	rest: 60s
	Side Bridge	4x8 reps	rest: 60s
	Air Bike	3x40 reps	rest: 60s
	Toe Touches	3x10 reps	rest: 60s
	Scissor Kick	3x40 reps	rest: 60s

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