Upper Lower Split

4 Day Workout Routine

  • intermediate level

For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Day 1

This daily workout contains 7 exercises, you'll be doing the following exercises:

Seated cable lat pulldown
Sets: 4 Reps: 12

Seated shoulder press machine
Sets: 4 Reps: 12

Seated cable row machine
Sets: 4 Reps: 12

Seated machine chest press
Sets: 4 Reps: 12

Pec deck fly
Sets: 4 Reps: 12

Four point abdominal drawing in maneuver
Sets: 3 Reps: 15

Dumbbell deadlift to bicep curl and tricep kickback
Sets: 4 Reps: 12

Day 2

This daily workout contains 8 exercises, you'll be doing the following exercises:

Incline crunches on ball
Sets: 4 Reps: 12

Stability ball bridge
Sets: 3 Reps: 12

Seated leg curl machine
Sets: 4 Reps: 12

Leg press hack squat machine
Sets: 4 Reps: 12

Side lunges with knee lift
Sets: 4 Reps: 12

Skier exercise ball oblique twists
Sets: 4 Reps: 12

Seated leg extension
Sets: 4 Reps: 15

Single leg balance
Sets: 4 Reps: 12

Day 3

Rest day!

Day 4

This daily workout contains 7 exercises, you'll be doing the following exercises:

Seated cable lat pulldown
Sets: 4 Reps: 12

Seated shoulder press machine
Sets: 4 Reps: 12

Seated cable row machine
Sets: 4 Reps: 12

Seated machine chest press
Sets: 4 Reps: 12

Pec deck fly
Sets: 4 Reps: 12

Four point abdominal drawing in maneuver
Sets: 3 Reps: 15

Dumbbell deadlift to bicep curl and tricep kickback
Sets: 4 Reps: 12

Day 5

This daily workout contains 8 exercises, you'll be doing the following exercises:

Incline crunches on ball
Sets: 4 Reps: 12

Stability ball bridge
Sets: 3 Reps: 12

Seated leg curl machine
Sets: 4 Reps: 12

Leg press hack squat machine
Sets: 4 Reps: 12

Side lunges with knee lift
Sets: 4 Reps: 12

Skier exercise ball oblique twists
Sets: 4 Reps: 12

Seated leg extension
Sets: 4 Reps: 15

Single leg balance
Sets: 4 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
2021 © Changing Shape - All rights reserved.