File name: Upper Lower Split Workout Plan Pdf

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Upper Lower Split Workout Plan Pdf

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On the eccentric portion (the “lowering” phase), lower the weight under control for seconds. You can click on each exercise in the plan below for a quick video demonstration of how it is . Shop stocking stuffers · Explore top gifts. This 4-day upper lower barbell-only workout routine ensures an increased training frequency that too with compound movements. Incorporating barbell exercises in an upper/lower split allows for more frequent engagement of major muscle . Mar 18, · Overall, the upper and lower body 3 day split is an excellent workout routine for beginners to build foundational strength and lean mass. Follow the routine consistently and feed your muscles the proper diet; you’ll see noticeable changes in the first couple of months. Download 3 Day Upper/Lower Split PDF. Classic Upper Lower Split Workout Plan PDF. Access our comprehensive Upper-Lower Split workout Routine by clicking below for a balanced and effective approach to strength training and muscle development. Elevate your fitness journey with structured workouts designed to optimize frequency and recovery. Upper Body Bench Press 3 6 - 12 Barbell Row 3 6 - 12 Seated Overhead Dumbbell Press 3 8 - 12 Pec Dec* 2 10 - 12 V-Bar Lat Pull Down* 2 10 - 12 Side Lateral Raise 2 10 - 15 Cable Tricep Extensions* 3 8 - 12 Cable Curls* 3 8 - 12 *3 sec negative Day 2 Exercise Sets Reps Lower Body Squats 3 6 - 12 Stiff Leg Deadlifts 3 8 - 12 Standing Calf Raise 3.