Upper/Lower Split

Workout Name : Upper/Lower Split

Shared By : LukeSaintignan

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 2 / 322

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Description

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Day 1 Upper Body A
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 120 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 8 3 Progress Chart
Day 2 Lower Body A
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 120 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 12 4 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart
Day 3 Upper Body B
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 120 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 120 sec 8 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Triceps

Dumbbell Lying Triceps Extension Dumbbell Lying Triceps Extension 60 sec 8 3 Progress Chart
Day 4 Lower Body B
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 8 3 Progress Chart

Upper Legs

Dumbbell One Leg Squat Dumbbell One Leg Squat 60 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 15 4 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 15 3 Progress Chart