Upper/Lower/Arms Split

Written on 02/21/2025
Nicholas Maiurro

 

Upper day-

  • Pull Ups 3 sets

  • Incline barbell bench press 3 sets

  • Chest flys 3 sets

  • Barbell/Machine rows 3 sets

  • Lat-pulldowns 2 sets

  • Neck curls (with a plate or machine)



 

Lower day-

  • Calf raises 6 sets

  • Hamstring curls 2 sets

  • Barbell Squats 3 sets

  • Leg extensions 3 sets

  • RDL’S 2 sets

  • Hanging leg raises (abs)

 

Arms-

  • Lateral raises 3 sets

  • Seated Dumbbell Shoulders press 2 sets

  • Tricep pushdowns 4 sets

  • Bicep standing alternating curls 4 sets

  • Hammer curls 2 sets

  • Ez-bar Skull crushers 2 sets

  • Rear delt flys 4 sets

  • Forearm Cable curls 6 sets