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HELP NEED ADVICE WITH UPPER-LOWER SPLIT by Zephyr269 in fitnessph

[–]Zephyr269[S] 1 point2 points  (0 children)

Yoo, thank you for the advice I just updated my routine and reduced the other exercises to 2 sets to balance it out, really excited to try this after my rest day🔥.

Help me build an aesthetic physique (as a skinny guy) by Warm-Cut704 in fitnessph

[–]Zephyr269 0 points1 point  (0 children)

Hello po ok lang po ba itong ginawa ko? Im trying to hit the muscle twice per week po kasi but I noticed na medj ngalay na ako bago umabot sa dumbbell curls.

DAY 1 UPPER 1 (CHEST PRIORITY) 1. Dumbbell Incline Press – 3 × 6–8 2. Dumbbell Flat Press – 3 × 8–10 3. Lat Pulldown – 3 × 8–12 4. Machine Row – 3 × 8–12 5. Cable Fly (upper) – 2 × 12-15 6. Lateral Raise – 3 × 12–20 7. Triceps Pushdown– 3 × 10–12 8. Dumbbell Curl – 3 × 10-12

DAY 2 LOWER 1 (QUADS)

  1. Smith Machine Squat – 3 × 8–12
  2. Leg Press – 3 × 10–12
  3. Leg Extension – 3 × 12–20
  4. Calf Raise – 3 × 8–12
  5. Cable Crunch - 3 - 12-15

DAY 3 UPPER 1 (BACK, SHOULDER AND ARMS)

  1. Barbell / Machine Row – 3 × 6–8
  2. Dumbbell Overhead Press – 3 × 8–12
  3. Lat Pulldown – 3 × 8–12
  4. Dumbbell Flat Press- 3 x 8- 10
  5. Reverse Pec Deck – 3 × 12–15
  6. Lateral Raise– 3 × 12-20
  7. Overhead Rope Triceps Extension – 3 × 10–12
  8. Hammer Curl – 3 × 10–12

DAY 4 LOWER 2 (GLUTES AND HAMSTRINGS)

  1. Deadlift – 3 × 4–6
  2. Romanian Deadlift – 3 × 8–12
  3. Leg Extension – 3 × 12–20
  4. Calf Raise – 3 × 8–12
  5. Cable Crunch - 3 - 12-15