4-Day Split
Upper/Lower split trained twice through the week.
Day 1 — Upper A
Chest, Back, Shoulders
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1
Dumbbell Bench Press
4 sets × 8
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2
Bent Over Two-Dumbbell Row
4 sets × 8
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3
Dumbbell Shoulder Press
3 sets × 10
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4
Lat Pulldown
3 sets × 10
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5
Dumbbell Bicep Curl
3 sets × 12
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6
Standing Dumbbell Triceps Extension
3 sets × 12
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Day 2 — Lower A
Quads, Calves, Core
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1
Dumbbell Squat
4 sets × 10
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2
Dumbbell Lunges
3 sets × 12 each leg
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3
Dumbbell Step Ups
3 sets × 10 each leg
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4
Standing Dumbbell Calf Raise
3 sets × 15
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5
Kneeling Cable Crunch
3 sets × 15
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Day 3 — Upper B
Shoulders, Arms
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1
Arnold Dumbbell Press
3 sets × 10
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2
One-Arm Dumbbell Row
3 sets × 10 each arm
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3
Side Lateral Raise
3 sets × 12
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4
Hammer Curls
3 sets × 12
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5
Tricep Dumbbell Kickback
3 sets × 12
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6
Standing Cable Woodchopper
3 sets × 15 each side
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Day 4 — Lower B
Hamstrings, Glutes, Core
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1
Stiff-Legged Dumbbell Deadlift
4 sets × 10
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2
Split Squat with Dumbbells
3 sets × 10 each leg
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3
Lying Leg Curl
3 sets × 12
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4
Leg Extension
3 sets × 12
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5
Dumbbell Side Bend
3 sets × 15 each side
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Plan