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4 Day Upper Lower Body SplitCreated by sgrant89
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Workout Programs → 4 Day Upper Lower Body Split
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Summary
4 Workouts / 12 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
Upper/Lower split workout plan for maximum hypertrophy emphasis. Bulking at the moment so there is no cardio in this workout. You could incorporate this on the off days.
Workouts
Day 1 - Upper (6-8 Reps)
Description
Upper/Lower split workout plan for maximum hypertrophy emphasis.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bent Over Dumbbell Row Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ... |
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Bench Press - Barbell, Flat Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Shoulder Press - Barbell, Sitting Preparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest. Execution: Press the bar until your arms are extended overhe... |
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Chin-Ups Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th... |
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Pullups Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ... |
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21s - EZ Bar Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow... |
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Bench Press - Barbell, Flat, Close-Grip Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps. Exercise description by Bodybuilding.com |
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