Upper Body Lower Body Workouts to build muscle

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Upper Body Lower Body Workouts

Upper body and lower body training split is 4 days a week workout training split to build muscle. Its a 4 days a week workout plan. It is a great training workout split to build muscle even if your are not so active in the gym.

A 4 days a week hypotrophy training plan which targets each muscle group twice a week.

Building muscle takes time, consistency, effort and discipline, without wasting any further time lets jump on to Push Pull Legs Workouts 6 days a week;

Upper Body 1

  • Light warmup and some cardio to activate your muscle ( It will also helps to prevent injuries)
  • 3 sets of 10 to 15 reps Neutral grip Pullups ( great exercise to target your whole back muscles)
  • 3 sets of 10 to 15 reps Incline chest press machine or bench ( great exercise to target your whole chest muscles)
  • Bicep Curls dumbbell or barbell 2 sets 12 to 15 reps (Light Weight)
  • Triceps Extension 2 sets 12 to 15 reps (Light Weight)
  • Dumbbell lateral raises 3 sets 12 to 15 reps (Light Weight)

Lower Body 1

  • Barbell back squats 3 sets 12 to 15 reps (Light Weight)
  • Split squats 3 sets 12 to 15 reps (Light Weight)
  • Leg curls squats 3 sets 12 to 15 reps (Light Weight)
  • Calf raises 3 sets 12 to 15 reps (Light Weight)
  • Bodyweight Crunches

Upper Body 2

  • Light warmup and some cardio to activate your muscle ( It will also helps to prevent injuries)
  • 3 sets of 10 to 15 reps Wide grip Pullups ( great exercise to target your whole back muscles)
  • 3 sets of 10 to 15 reps Incline chest press machine or bench ( great exercise to target your whole chest muscles)
  • Bicep Curls dumbbell or barbell 2 sets 12 to 15 reps (Light Weight)
  • Triceps overhead 2 sets 12 to 15 reps (Light Weight)
  • Dumbbell lateral raises 3 sets 12 to 15 reps (Light Weight)

Lower Body 2

  • Barbell front squats 3 sets 12 to 15 reps (Light Weight)
  • Split squats 3 sets 12 to 15 reps (Light Weight)
  • Seated Leg curls squats 3 sets 12 to 15 reps (Light Weight)
  • Calf raises 3 sets 12 to 15 reps (Light Weight)
  • Bodyweight Crunches

Mistakes to avoid 

  • Perform Every exercise with good form
  • Don’t go too heavy on first day
  • Always warm-up before workout
  • Stay hydrated
  • Don’t eat during workout
  • Perform every rep with full range of motion
  • take rest for actives muscle recovery

10 best cardio exercises to try 

1.Jumping jacks:
2.Burpees:
3.Mountian climbers:
4.High knees:
5.Butt Kicks:
6. Jumping Squats:
7. Box Jump:
8.Shadow Boxing:
9.Dancing:
10.Jumping Rope:

Quick functional training workout

Here are the 5 best functional training exercises to improve your functional strength;

1.Squats

Squats will help make your everyday activity easy like sitting, getting up and picking money from ground. Regular bodyweight squats are best option to get started after your master bodyweight squats you can also add weight.

2.Deadlift

Deadlifts are one of the best functional movement to master, it will improve your ability to do heavy everyday tasks like moving furniture, grabbing vegetables bags and lifting Thor hammer from the ground if you are worthy enough.

3.Farmers Walk

The farmers walk is very simple and easy to do just carry some weights and wall. To make it more difficult add more weight or walk farther.

4.Pull-ups

By talking about best functional training exercises we cant ignore pullups. Being able to lift your body is very functional an it may save your life you are falling from mount Everest.

5.Box Jumps

Box jumping will help to improve your power, balance and agility and it is very important for functional fitness.

Bottom Line

Building muscle required time. Building muscle is marathon not a sprint so consistency is important. Be strong and be happy. Its your first day at the gym so don’t overthink grab the weight and start training.

Always warm-up before workout and cool down after a workout. Don’t take a shower immediately after a workout.

Thank you for reading.

 

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