Categories: Build Muscles

Check out the Upper/Lower Split Training

This split workout is based on doing two exercises per day with a one-day rest under a time schedule that targets each set of muscle twice per week.

A suggested routine

The resting duration should be around a minute for the first exercise then it should be limited to 30 or 45 seconds for the second one.

The first and second exercise are done before taking a day to rest, then proceeding with the third and the fourth exercise and so on to complete the full training cycle within the week.

First Exercise 

  1. Barbell Squat: 4 sets, 5 reps
  2. Dumbbell Lunge: 3 sets, 8 reps
  3. Leg Extension: 2 sets, 10 reps
  4. Lying Leg Curls: 2 sets, 10 reps
  5. Standing Calf Raises: 2 sets, 10 reps
  6. Hanging Leg Raises: 2 sets, 15 reps

Second Exercise

  1. Dumbbell Bench Press: 3 sets, 5 reps
  2. Bent Over Barbell Row: 3 sets, 5 reps
  3. Standing Military Press: 3 sets, 8 reps
  4. Reverse Flyes: 2 sets, 10 reps
  5. Side Lateral Raise: 2 sets, 10 reps
  6. Bench Dips: 2 sets, 15 reps

Third Exercise

  1. Barbell Deadlift: 4 sets, 5 reps
  2. Dumbbell Step Up: 3 sets, 8 reps
  3. Leg Press: 3 sets, 10 reps
  4. Seated Calf Raise: 2 sets, 8 reps
  5. Standing Calf Raises: 2 sets, 15 reps
  6. Exercise Ball Crunch: 2 sets, 15 reps

Fourth Exercise

  1. Barbell Incline Bench Press Medium-Grip: 3 sets, 8 reps
  2. Wide-Grip Lat Pull-Down: 3 sets, 8 reps
  3. Seated Cable Rows: 2 sets, 8 reps
  4. Dumbbell Bicep Curl: 2 sets, 10-12 reps
  5. Incline Dumbbell Curl: 2 sets, 10-12 reps
  6. Push-Up: 2 sets, 15 reps or until exhausted
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Udanda