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Upper/lower split 4 Days

EmrahOral

Apr 15th 2019

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Upper/lower split 4 Days

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Thursday
Friday

Upper1 8 exercises, 2 hrs 3 mins

	Barbell Bent-Over Row	5x12 reps	rest: 180s
	Barbell Bench Press	5x8 reps	rest: 180s
	Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 120s
	Cable Mid Chest Crossover	4x12 reps	rest: 120s
	Dumbbell Seated Shoulder Press	4x12 reps	rest: 120s
	Dumbbell Lateral Raise	4x12 reps	rest: 120s
	Barbell Spider Curl	4x12 reps	rest: 120s
	EZ Bar Tricep Extension	4x12 reps	rest: 120s

Lower1 10 exercises, 2 hrs 6 mins

	Barbell Squat	5x8 reps	rest: 180s
	Barbell Stiff-Leg Deadlift	5x12 reps	rest: 120s
	Machine Leg Press	4x8 reps	rest: 120s
		4x12 reps	rest: 120s
	Machine Hip Abduction	4x8 reps	rest: 120s
	Machine Hip Adduction	4x8 reps	rest: 120s
	Barbell Standing Calf Raise	4x8 reps	rest: 120s
	Cable Kneeling Crunch	3x12 reps	rest: 120s
	Weight Plate Russian Twist	3x12 reps	rest: 120s
	Leg Raise	3x12 reps	rest: 120s

Upper2 11 exercises, 2 hrs 33 mins

	Chin-Up	3x12 reps	rest: 120s
	Barbell Military Press	5x8 reps	rest: 180s
	Barbell Row	5x8 reps	rest: 120s
	Dumbbell Incline Bench Press	5x8 reps	rest: 180s
	Cable Seated Row	4x12 reps	rest: 120s
	Dumbbell Decline Bench Press	4x8 reps	rest: 120s
	Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 120s
	Cable Rope Face Pull	4x8 reps	rest: 120s
	Dumbbell Incline Curl	4x8 reps	rest: 120s
	Cable Rope High Pulley Tricep Extension	4x8 reps	rest: 120s
	Barbell Shrug	4x12 reps	rest: 120s

Lower2 8 exercises, 1 hr 46 mins

	Barbell Deadlift	5x8 reps	rest: 180s
		4x12 reps	rest: 120s
		4x12 reps	rest: 120s
	Barbell Front Squat	4x12 reps	rest: 120s
	Barbell Hip Thrust	4x12 reps	rest: 120s
	Calf Press On Leg Press	4x15 reps	rest: 120s
	Cable Kneeling Crunch	3x12 reps	rest: 120s
	Cable Wood Chop	3x12 reps	rest: 120s

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