Upper Lower Split
sainthound avatar sainthound
Apr 12th 2019
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Upper Lower Split

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RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper A  7 exercises, 56 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

5x8,8,8,810 reps

rest: 120s audio icon
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Machine Shoulder Press exercise demonstration
Machine Shoulder Press

3x10 reps

rest: 90s audio icon
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Machine Assisted Dip exercise demonstration
Machine Assisted Dip

3x10 reps

rest: 120s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

1x50 reps

rest: 90s audio icon
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Dumbbell Seated One-Arm Tricep Extension exercise demonstration
Dumbbell Seated One-Arm Tricep Extension

3x10 reps

rest: 90s audio icon
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Barbell Shrug exercise demonstration
Barbell Shrug

2x10 reps

rest: 60s audio icon
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Dumbbell Shoulder Shrug exercise demonstration
Dumbbell Shoulder Shrug

2x10 reps

rest: 60s audio icon
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Lower B  8 exercises, 1 hr 4 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

5x3 reps

rest: 60s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

3x12 reps

rest: 120s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

3x12 reps

rest: 120s audio icon
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Machine Deltoid Raise exercise demonstration
Machine Deltoid Raise

3x10 reps

rest: 60s audio icon
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Cable One-Arm Lat Pulldown exercise demonstration
Cable One-Arm Lat Pulldown

3x10 reps

rest: 90s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

3x12 reps

rest: 90s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

2x12 reps

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

2x12 reps

rest: 60s audio icon
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Upper B  8 exercises, 1 hr 10 mins
Dumbbell Seated Shoulder Press exercise demonstration
Dumbbell Seated Shoulder Press

3x10 reps

rest: 90s audio icon
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Barbell Incline Bench Press exercise demonstration
Barbell Incline Bench Press

5x8 reps

rest: 120s audio icon
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Dumbbell Bent-Over Reverse Fly exercise demonstration
Dumbbell Bent-Over Reverse Fly

3x12 reps

rest: 90s audio icon
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Dumbbell Fly exercise demonstration
Dumbbell Fly

3x12 reps

rest: 90s audio icon
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Cable Rope Overhead Tricep Extension exercise demonstration
Cable Rope Overhead Tricep Extension

3x10 reps

rest: 90s audio icon
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Dumbbell One-Arm Preacher Curl exercise demonstration
Dumbbell One-Arm Preacher Curl

3x10 reps

rest: 90s audio icon
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Barbell Reverse Curl exercise demonstration
Barbell Reverse Curl

2x10 reps

rest: 60s audio icon
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Dumbbell Reverse Bicep Curl exercise demonstration
Dumbbell Reverse Bicep Curl

2x10 reps

rest: 60s audio icon
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