#Upper And Lower

Lower Chest Exercises • • Follow ➡️ @efithealthwell #chest #pec #exercise #lowerchest #chestexercises #chestworkout #upperbodyworkout #upperbody #exercises #workout #gym #gymworkout #homeworkout #fitness #fit #cableflys #declinebench #dips

“The best upper / lower split to build muscle”⁣⁣ @jackfitcoach ✅ Here’s what TO DO: 1️⃣ Choose 5–7 exercises per session⁣⁣ 2️⃣ Perform 2–3 working sets per exercise⁣⁣ 3️⃣ Compound lifts in the 6–10 rep range⁣⁣ 4️⃣ Isolation exercises in the 10–15 rep range⁣⁣ 5️⃣ Train close to failure (0–1 RIR)⁣⁣ I like to start with a back movement to improve scapular stability, setting you up for a stronger and safer pressing position.⁣⁣ Upper (A) 1️⃣ Lat-biased pulldown: 2–3 sets⁣⁣ 2️⃣ Flat chest press: 2–3 sets⁣⁣ 3️⃣ Incline chest press: 2–3 sets⁣⁣ 4️⃣ Chest-supported upper back row: 2–3 sets⁣⁣ 5️⃣ Lateral raise: 3 sets⁣⁣ 6️⃣ Bicep curl: 3 sets⁣⁣ 7️⃣ Tricep pushdown: 3 sets⁣⁣ ⁣⁣Lower (A) 1️⃣ Adductor: 2–3 sets⁣⁣ 2️⃣ Hamstring curl: 2–3 sets⁣⁣ 3️⃣ Leg extension: 2–3 sets⁣⁣ 4️⃣ Squat pattern: 2–3 sets⁣⁣ 5️⃣ Hip hinge: 2–3 sets⁣⁣ 6️⃣ Calf raise: 2 sets⁣⁣ Upper B & Lower B Upper B and Lower B are designed to complement the first rotation.⁣⁣ Upper B would include an overhead press variation and a pec deck in place of flat and incline pressing.⁣⁣ Lower B would include a leg press pattern instead of a squat pattern.⁣⁣ 1️⃣ Upper B: Overhead press variation⁣⁣ 2️⃣ Upper B: Pec deck (replacing flat/incline pressing)⁣⁣ 3️⃣ Lower B: Leg press pattern (replacing squat pattern)⁣⁣ This allows you to train the same muscle groups through different movement patterns across the week, while managing fatigue and driving progression.⁣⁣ For more fat loss and muscle building tips, follow @jackfitcoach #musclebuilding #gymworkouts #fitness

S-tier upper back exercise, especially if your gym doesn’t have a chest supported row #gym #gymtips #upperbackworkout #rows #foryoupage

guía para programar tu split: upper lower parte 2 #gym #fitness #gymmotivation #gymtips

S-Tier Upper Lower Split - Paste this caption into your notes. As volume is low here as training frequency is high. Ideally you’ll be training 2 days on 1 day off, meaning training days will change each week. To get the most out of this split all sets should be taken to 0-1 RIR. Remember execution must be high quality. 6 Day Upper Lower Split Day 1 - Upper A Single Arm Cable Lateral Raise 3x 8-12 Pec Dec Fly 2x 8-12 Incline Smith Press 2x 6-10 Dual D-handle Pulldown 2x 6-10 Upper Back Bias T-Bar Row 2x 6-10 Rapunzel Pushdown 3x 8-12 Dual Pronated Dumbbell Curl 3x 8-12 Day 2 - Lower A Standing Calve Raise 3x 10-12 Seated Hamstring Curl 2x 6-10 Leg Extension 2x 8-12 Pendulum Squat (Alt. Hack Squat) 2x 6-10 Back extension 2x 10-12 Adductor 2x 6-10 Day 3 - Rest Day 4 - Upper B Chest Supported Dumbbell Lateral Raise 3x 10-12 Low Incline Dumbbell Press 2x 6-10 Machine Decline Press (Alt. Dip Variant) 2x 8-12 Single Arm Pulldown 3 x 10-12 Machine Low Row (Alt. Chest Supported Dumbell Row) 2x 6-10 Single Arm Katana Extension 3x 8-12 Face Away Cable Curl 3x 8-12 Day 5 - Lower B Seated Calve Raise 3x 8-12 Lying hamstring curl 3x 6-10 Single leg press 2x 8-10 Smith Hip thrust 2x 6-10 Belt Squat RDL 2x 8-10 Single leg extension 3x 12-15 Day 6 - Rest Repeat

Heavy upper day ! 🫵🏼 DM me “LIFTED” for 1:1 coaching #gym #fyp #upperday

📌 SAVE THIS 📝 | A 4-Day Upper / Lower Split That Actually Fits Your Life If your training has no structure… don’t be surprised when your results don’t either. Most guys don’t need more exercises. They need a plan they can stay consistent with. This split works because it solves the biggest mistakes most people make: • 4 training days — not living in the gym • Each muscle trained twice per week • Built-in recovery so your body can actually grow • Workouts stay ~45 minutes so life doesn’t knock you off track Upper days = chest, back, shoulders, arms Lower days = quads, hamstrings, glutes, calves Simple. Effective. Repeatable. No guessing what to do. No bouncing between programs every week. And that recovery day? That’s non-negotiable. That’s where steps, mobility, and joint health live, the stuff that keeps you progressing instead of feeling wrecked all the time. Run this split with intention. Fuel your body properly. Sleep like it matters (because it does). This is your foundation. We’ll earn the “advanced” stuff later, after you prove you can follow a structured plan. Save this. Commit for 6–8 weeks. And stop switching programs out of boredom. 🔥

UPPER LOWER WORKOUT SPLIT🔥 FOLLOW FOR MORE ✅ THIS IS GENERAL PLAN IF YOU WANT TO GET RESULTS ACCORDING TO YOUR BODY GOALS THEN DM “TRANSFORM” 🔥🔥 ( Gym , Health , Fitness ,workout plan ,Transformation, Coach , Training) #workout #gymrat #training #transformation #fitness

UPPER.A 🔓 Freė week of my full split in bio Here’s the first of 3 upper days in our new upper/lower split: 1️⃣ Dumbbell Chest Press✖️6-10 reps 🎯 Chest (mid bias) 2️⃣ Clavicular Press Around✖️7-10 reps 🎯 Chest (upper bias) 3️⃣ Chest Supported High Row✖️6-10 reps 🎯 Upper Back ⠀ 4️⃣ Chest Supported Lateral Raise✖️7-10 reps 🎯 Side Delts 5️⃣ Supinated Dumbbell Curl✖️7-10 reps 🎯 Biceps, Brachialis 6️⃣ Unilateral Press Down ✖️7-10 reps 🎯Triceps (long head bias) cuff - @gymreapers code “perk10” fit➖ @asrv supps ➖ @myproteinus code “perkfitt” for 40% off

Beginner workout split👇🏻 ‌ I recommend beginners start with an upper lower split. Train upper body and lower body each 2x per week. 4 days total. Just don’t train 3 days in a row! ‌ ‌ Need help getting in shape? 1:1 coaching 👉🏻 @elevated_impact_

S+ tier upper day — built for strength + hypertrophy ✅ - Coaching + Programs in Bio @kontrolledinsanity . . . . #gym #fitness #fitnessmotivation #upperbodyworkout #upperday #upperbody #workoutroutine #gymroutine #fitnessreels #workoutreels #hypertrophy

An example of an Upper / Lower training rotation Choose 5-7 exercises 1-3 sets per exercise Compound lifts 6-10 rep range Isolations 7-12 rep range 0-1 RIR Upper 1 Bicep curl x 3 Flat chest press x 2 Lat bias pulldown x 2 Machine fly x 2 Chest supported upper back row x 2 Lat bias row x 1 Lateral raise x 2 Lower 1 Tricep extension x 3 Seated ham curl x 2 Leg extension x 2 Squat pattern x 1 Leg press x 1 Adductor x 2 Calf raise x 2 Then a second rotation of workouts for Upper2/Lower2 where upper 1 would have some form of high incline / overhead press and lower 2 would have a hinge I personally run just bicep on upper then tricep on lower to spread the volume If your arms are lagging start your sessions with bicep / tricep work. If they are already big stick them at the end and prioritise the rest Then the aim is to progress your sessions from week to week as you repeat them Better execution More reps More load (More load with worse execution is not progress, it’s a regression) I still have spaces for online coaching Follow the bio to find out more