4-Day Upper/Lower Split — Arm Focus
Upper/Lower split with increased arm volume for lagging muscle groups
Tag 1
7 Übungen- Barbell Bench Press (Medium Grip)4 × 4-6
RPE 8-9. Primary upper body strength movement.
- Pull-Up4 × 5-7
Weighted if possible. RPE 8-9.
- Close-Grip Barbell Bench Press3 × 8-10
Replaces incline press for more tricep volume.
- Chest-Supported T-Bar Row3 × 8-10
Chest-supported for clean execution.
- Seated Cable Lateral Raise3 × 12-15
Constant tension from cable resistance.
- Standing Cable Bicep Curl4 × 8-10
Primary bicep movement of the day.
- Cable Overhead Triceps Extension (Rope)4 × 10-12
Full extension for maximum activation.
Tag 2
5 Übungen- Barbell Back Squat4 × 4-6
RPE 8-9. Primary leg movement.
- Dumbbell Reverse Lunge3 × 8-10
Per leg. Reverse lunges.
- Lying Leg Curl3 × 10-12
Controlled movement, pause at top.
- Back Extension (45° Hyperextension)3 × 10-12
Add weight if available.
- Standing Calf Raise (Machine)4 × 12-15
Full range of motion.
Tag 3
7 Übungen- Pull-Up4 × 5-7
Overhand grip. RPE 8-9.
- Incline Dumbbell Press4 × 8-10
30° incline for upper chest.
- Machine High Row3 × 10-12
Single-arm if possible for better activation.
- Seated Dumbbell Shoulder Press3 × 10-12
Shoulder press for deltoid development.
- Dumbbell Lateral Raise3 × 12-15
Lateral raises for side delts.
- Standing Cable Bicep Curl3 × 12-15
Low cable for variation.
- Triceps Pushdown (Bar)3 × 12-15
Straight or V-bar for triceps.
Tag 4
5 Übungen- Romanian Deadlift (RDL)4 × 5-7
RPE 8-9. Hamstring and glute focus.
- Hack Squat Machine3 × 8-10
Pendulum squat alternative for quad focus.
- Barbell Hip Thrust3 × 10-12
Pause at top for maximum activation.
- Leg Extension3 × 12-15
Quad isolation at the end.
- Seated Calf Raise4 × 15-20
Higher reps for soleus.
MS-5D6J
Diesen Code in der App eingeben