SAGA Upper/Lower/Arms Split Body Training
General
Intermediate
None
Plan Details
The SAGA Upper/Lower/Arms Split Body Training routine by salmong is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 days a week training program. Upper/Lower body split. Appropriate for Intermediate level lifters. Cardio included. If you don't like the choice you can edit this yourself.
Routine detail
Day 1
Legs
Est. 39 min
7 exercises
Dragon Flag
1 Set
Single Calf DB Raises Elevated
1 Set
Single Calf DB Raises Elevated
1 Set
Machine Seated Leg Curl
1 Set
Dumbbell Squat
1 Set
Dumbbell Walking Lunge
1 Set x 20 Reps
Bodyweight Squat 2/3 Way Up
1 Set x 20 Reps
Day 2
Upper Body
Est. 57 min
10 exercises
Machine Bench Press
1 Set
Cable One-Arm Lat Pulldown
1 Set
Cable One-Arm Lat Pulldown
1 Set
Dumbbell Fly
1 Set
Dumbbell Incline Row (Reverse Grip)
1 Set
Dumbbell Upright Row
1 Set
Cable Lateral Raise
1 Set
Cable Lateral Raise
1 Set
Dumbbell Tate Press
2 Sets x 8 Reps
Dumbbell Bicep Curl (Supine)
1 Set
Day 3
Arms
Est. 34 min
7 exercises
Dragon Flag
2 Sets x 10 Reps
Dumbbell Tate Press
1 Set
Dumbbell Seated Side Lateral Raise
1 Set
Standing Dumbbell Curl
1 Set
Standing Hammer Curl
2 Sets x 8 Reps
Dumbbell Prone Incline Shrug
2 Sets x 20 Reps
Dumbbell Calf Raises Giant Set 100
2 Sets x 50 Reps
Day 4
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 4
Legs
Est. 45 min
8 exercises
Dragon Flag
2 Sets x 10 Reps
Single Calf DB Raises Elevated
1 Set
Single Calf DB Raises Elevated
1 Set
Machine Seated Leg Curl
1 Set
Dumbbell Stiff-Leg Deadlift
1 Set x 20 Reps
Machine Leg Extension
1 Set
Dumbbell Walking Lunge
1 Set x 20 Reps
Bodyweight Squat 2/3 Way Up
1 Set x 20 Reps
Day 5
Upper Body
Est. 55 min
8 exercises
Cable Seated Row
1 Set
Dumbbell Incline Bench Press
1 Set
Dumbbell Bench Pullover
1 Set
Dumbbell Fly
1 Set
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Incline Tricep Extension
1 Set
Dumbbell Seated Side Lateral Raise
1 Set
Dumbbell Incline Curl
1 Set
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 8
Yoga & Meditation
Est. 105 min
3 exercises
Walking
1 Set
Push-Up
1 Set x 20 Reps
Yoga
1 Set
Day 9
Competitive Ballroom and Latin Dancing
Est. 126 min
3 exercises
Bodyweight Lunge
1 Set x 20 Reps
Competitive Ballroom & Latin Dancing
1 Set
Walking
1 Set
