Vorsillion's Upper/Lower Split
General
Advanced
Dumbbell
Plan Details
The Vorsillion's Upper/Lower Split routine by vorsillion is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Lower A
Est. 48 min
7 exercises
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Day 2
Upper A
Est. 58 min
8 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 10 Reps
Day 3
Lower B
Est. 46 min
7 exercises
Dumbbell Stationary Lunges
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 8 Reps
Dumbbell 3-second Shrug Hold
3 Sets x 10 Reps
Dumbbell One-Legged Calf Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Day 4
Upper B
Est. 55 min
8 exercises
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Leverage One Arm Row
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Face Pulls
3 Sets x 10 Reps
Dumbbell 21s Lateral Raises
3 Sets x 10 Reps
