Best Upper Lower Split Workout | Upper And Lower Body Workouts

CONTENT OF VIDEO :-

Best Upper Lower Split Workout

Upper And Lower Body Workouts

UPPER LOWER SPLIT WORKOUT PLAN

FOR

BEGINNERS | MUSCLES GAIN | FAT LOSS

The Upper Workout Includes All The Muscles In The Upper Body, And Lower Includes The Muscles In The Lower Body. This Workout Split Can Still Be Considered A 3 Day Workout Split Since You Can Be Alternating Your Sessions In The Following Way.

Level & Volume With Resistance By The Table Shown Below:

(Beginners) Light Resistance = 12 To 15 Reps

( Intermediate & Advanced) Moderate Resistance = 8 To 12 Reps

(Super Advanced) Heavy Resistance 5 To 7 Reps

(Bodybuilder) Very Heavy (90 To 95% 1rm) = 1 To 4 Reps

This Is How You Should Think Of Reps When You Hear Of A Type Of Resistance To Be Used. Trainers Obviously Get More Detailed By Using Percentages. This Is An Easy And Effective Way To Guess The Volume For Your Training Day.

Week 1: Upper/Lower/Upper

Week 2: Lower/Upper/Lower

… And So On. So Your Bi-weekly Schedule Could Look Like This.

Week 1

Monday: Upper

Tuesday: Lower

Wednesday: Rest Day

Thursday: Upper

Friday: Lower

Saturday: Rest Day

Sunday: Rest Day

Week 2

Monday: Lower

Tuesday: Upper

Wednesday: Rest Day

Thursday: Lower

Friday: Upper

Saturday: Rest Day

Sunday: Rest Day

So How Is The Upper Lower Workout Split Different? To Begin With, It’s Simpler Because You Are Always Alternating Between 2 Workout Routines. If You Like To Keep Things Simple, This Might Be The Workout Split For You.

Another Notable Difference Compared To The Push-pull Workout Split, Is Instead Of Dividing The Upper Body Muscles By Push And Pull, All Of The Upper Body Muscles Are Worked Out In The Same Session.

Upper And Lower Workout This Split With A Great Combination Of Exercises For Maximum Muscle Gain.

Upper

Bench Press – 3 Sets (8-12 Reps)

Barbell Bent Over Row – 3 Sets (8-12 Reps)

Lat Pulldown – 3 Sets (8-12 Reps)

Seated Shoulder Press – 3 Sets (8-12 Reps)

Lateral Raises – 3 Sets (8-12 Reps)

Bicep Barbell Curls – 3 Sets (8-12 Reps)

Hammer Curls – 3 Sets (8-12 Reps)

Triceps Dumbbell Extension – 3 Sets (8-12 Reps)

Triceps Rope Pressdown – 3 Sets (8-12 Reps)

Lower

Squat Barbell – 3 Sets (8-12 Reps)

Leg Press – 3 Sets (8-12 Reps)

Leg Extension – 3 Sets (8-12 Reps)

Seated Leg Curl – 3 Sets (8-12 Reps)

Standing Calf Raises – 3 Sets (8-12 Reps)

Like The Push-pull Legs Workout Split, Many Athletes Decide To Incorporate Core Training In Their “lower” Workout Session.

The Upper Lower Workout Split Can Provide Certain Advantages As Opposed To Other Workout Routines. Since You’re Always Alternating Between Two Workouts, That Means That You Train The Muscle Groups At A Higher Frequency.

Training Using The Upper-lower Split Means You Will Be Able To Workout Any Given Muscle Group Twice A Week Every Two Weeks, Given That You Are Alternating Upper/Lower/Upper On Week 1, And Lower/Upper/Lower On Week 2.

By Buddy Fitness Ravi Kumar

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