4Day Barbell Dumbbell Upper Lower Split
pmlehmann avatar pmlehmann
Feb 14th 2019
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4Day Barbell Dumbbell Upper Lower Split

DOWNLOADS/VIEWS: 84/17235
RATING: 72 (FROM 62 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Lower Body 1  5 exercises, 37 mins
Dumbbell Squat exercise demonstration
Dumbbell Squat

3x12 reps

rest: 60s audio icon
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Dumbbell Lunge exercise demonstration
Dumbbell Lunge

3x10 reps

rest: 60s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

4x10 reps

rest: 60s audio icon
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Dumbbell Calf Raise exercise demonstration
Dumbbell Calf Raise

3x10 reps

rest: 60s audio icon
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Leg Raise exercise demonstration
Leg Raise

3x10 reps

rest: 60s audio icon
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Upper Body 2  7 exercises, 51 mins
Dumbbell Shoulder Press exercise demonstration
Dumbbell Shoulder Press

4x6 reps

rest: 60s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x8 reps

rest: 60s audio icon
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Pull-Up exercise demonstration
Pull-Up

4x6 reps

rest: 60s audio icon
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Barbell Bench Press exercise demonstration
Barbell Bench Press

4x8 reps

rest: 60s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

4x8 reps

rest: 60s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

3x10 reps

rest: 60s audio icon
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Tricep Push-Up exercise demonstration
Tricep Push-Up

3x10 reps

rest: 60s audio icon
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Lower Body 2  5 exercises, 35 mins
Barbell Romanian Deadlift exercise demonstration
Barbell Romanian Deadlift

4x6 reps

rest: 60s audio icon
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Dumbbell Step-Up exercise demonstration
Dumbbell Step-Up

3x10 reps

rest: 60s audio icon
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Bench Hip Thrust exercise demonstration
Bench Hip Thrust

3x10 reps

rest: 60s audio icon
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Dumbbell Calf Raise exercise demonstration
Dumbbell Calf Raise

3x10 reps

rest: 60s audio icon
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Leg Raise exercise demonstration
Leg Raise

3x10 reps

rest: 60s audio icon
add button

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