4-Day Upper/Lower
Upper 1
Bench Press (Barbell)
3 sets
·
6 - 10 reps
Bent Over Row (Barbell)
3 sets
·
6 - 10 reps
Shoulder Press (Dumbbell)
3 sets
·
8 - 12 reps
Lat Pulldown (Cable)
3 sets
·
8 - 12 reps
Low Cable Fly Crossovers
2 sets
·
12 - 15 reps
Bicep Curl (Dumbbell)
2 sets
·
12 - 15 reps
Triceps Extension (Dumbbell)
2 sets
·
12 - 15 reps
Face Pull
2 sets
·
15 - 25 reps
Lower 1
Squat (Barbell)
3 sets
·
6 - 10 reps
Glute Ham Raise
3 sets
·
8 - 12 reps
Lunge (Dumbbell)
3 sets
·
10 - 15 reps
Lying Leg Curl (Machine)
3 sets
·
12 - 15 reps
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Standing Calf Raise (Smith)
3 sets
·
8 - 12 reps
Upper 2
Pull Up
3 sets
·
5 - 10 reps
Incline Bench Press (Dumbbell)
3 sets
·
8 - 10 reps
Seated Shoulder Press (Machine)
3 sets
·
10 - 12 reps
Straight Arm Lat Pulldown (Cable)
3 sets
·
10 - 15 reps
Push Up
2 sets
·
10 - 20 reps
EZ Bar Biceps Curl
3 sets
·
10 - 15 reps
Triceps Kickback (Dumbbell)
3 sets
·
12 - 15 reps
Lower 2
Leg Press (Machine)
3 sets
·
8 - 12 reps
_Hips_thumbnail@3x.jpg)
Romanian Deadlift (Barbell)
3 sets
·
8 - 10 reps
Leg Extension (Machine)
3 sets
·
12 - 15 reps
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Seated Calf Raise
4 sets
·
12 - 20 reps
Cable Crunch
4 sets
·
12 - 15 reps