GEMBA - UL4D

Upper Lower 4 Day Split, also recomend 10K steps per day plus low intensity cardio monday, wednesday & friday after the lifts, i'm recovering from a knee injury so i tend to do running on a treadmill

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Pull-Up (Bodyweight)

One Arm Lateral Raise (Cable)

Chest Supported Row (Machine)

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper A

Lying Leg Curl

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Abs Crunch (Machine)

Lower A

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown (Neutral Grip)

Lateral Raise (Dumbbell)

Machine Row (Plate Loaded)

Single Arm Tricep Extension (Cable)

Machine Preacher Curl

Upper B

Goblet Squat

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