Upper Lower Split w/ Running

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RATING: 91 (FROM 5 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Upper/Lower split with upper days alternating pushing planes and lower days alternating between back squats and deadlifts.

Lower - Squat Focus 7 exercises, 48 mins

Upper - Bench Focus 8 exercises, 55 mins

Barbell Bench Press	5x5 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 45s
Cable Shoulder Extension	3x10 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 45s
Dumbbell Wrist Curl (Palms Down)	3x15 reps	rest: 30s

LISS 1 exercises, 31 mins

1x0 reps

rest: 30s

Lower - Deadlift Focus 7 exercises, 47 mins

Upper - Overhead Press Focus 8 exercises, 55 mins

Barbell Military Press	5x5 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 45s
Cable Shoulder Extension	3x10 reps	rest: 45s
Dumbbell Incline Curl	3x10 reps	rest: 45s
Dumbbell Wrist Curl (Palms Up)	3x15 reps	rest: 30s