4 Day Upper/Lower Workout (Machine & Dumbbell Only)

4-day-workout-feature
07 Aug

In this article we are providing you with a 5 day body part workout one could do with the equipment at your local gym.

| Workout Overview

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Build Muscle
Split
Beginner
8 weeks
4
45-70 minutes
Bodyweight, Cables, Dumbbells, Machines
Male & Female

| Workout Overview

We continue our series of workouts that can be performed with the equipment available at your local gym with an upper/lower split.

If you’re just starting to work out we recommend beginning with the 3 Day Full Body Planet Fitness Workout. After you’ve finished that program, this program would be the perfect option to perform next.

These workouts were inspired by a lot of you guys.

We noticed a lot of questions coming in on our popular workout routines asking how they could be modified.

So, we thought, why not provide you all with a little bit of a more useful group of workouts?

And now, we’re bringing you the second workout you can do at your local gym.

Upper Body Workout A

Dumbbell Incline Bench Press 4 8-12
Machine Chest Fly 3 10-15
Dumbbell Row 4 8-12
Lat Pull Down 4 8-12
Machine Shoulder Press 4 8-12
Dumbbell Lateral Raise 3 10-15
Machine Tricep Dip 2 8-12
Cable Curl 2 10-15

Lower Body Workout A

Leg Press 4 8-12
Dumbbell Stiff Leg Deadlift 4 8-12
Leg Extension 3 12-15
Leg Curl 3 12-15
Machine Glute Kickback 3 12-15
Standing Calf Raise 3 20

Upper Body Workout B

Seated Dumbbell Press 4 8-12
Goblet Squat 3 10-15
Dumbbell Hip Thrust 4 8-12
A1. Lying Leg Curl 4 8-12
A2. Dumbbell Rear Lunge 3 8-12
Standing Calf Raise 3 10-15
Glute Focused Hyperextension 2 8-12
Glute Focused Hyperextension 2 8-12

Lower Body Workout B

Goblet Squat 4 8-12
Smith Machine Hip Thrust 4 8-12
Dumbbell Deadlift 4 8-12
Dumbbell Lunge 3 10-15 Each
Seated Leg Curl 3 10-15
Seated Calf Raise 3 20

| Workout Summary

No one would disagree that barbell training is a great way to build muscle and strength.

While performing the workout, limit your rest periods between sets to 60-90 seconds after each set and in between exercises.

Abdominal training and cardio can both be added in either the morning of your workouts, after your workouts, on rest days, or a combination of the three depending on your goals.

If you have any questions about the Upper/Lower Fitness Workout, please feel free to send us an email and we will answer it in the shortest period of time.