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Upper Lower Split - Douglas Richardson
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| Exercise | Sets | Reps | |
| Day 1 | |||
| UPPER BODY | Chest Press Machine | 3 | 12-15 |
| Cable Rows | 3 | 12-15 | |
| Shoulder Press Machine | 3 | 12-15 | |
| Lat Pull Down Machine | 3 | 12-15 | |
| Biceps Curl Machine | 3 | 12-15 | |
| Triceps Extension Machine | 3 | 12-15 | |
| Bench Leg Drops | 3 | 12-15 | |
| Bench Knee Tucks | 3 | 12-15 | |
| Day 2 | |||
| LOWER BODY | Squats with Stability Ball | 3 | 12-15 |
| Leg Curls Machine | 3 | 12-15 | |
| Leg Extensions Machine | 3 | 12-15 | |
| Hip adduction (Inner Thigh) | 3 | 12-15 | |
| Hip abduction (Outer Thigh) | 3 | 12-15 | |
| Back Extensions | 3 | 12-15 | |
| The Plank | 30-up to 30 sec. | ||
| Crunch Machine | 3 | 12-15 | |
| Day 3 | |||
| UPPER BODY | Chest Press Machine | 3 | 12-15 |
| Cable Rows | 3 | 12-15 | |
| Shoulder Raises (Front/Side) | 3 | 12-15 | |
| Lat Pull Down Machine | 3 | 12-15 | |
| Cable Tricep Extensions | 3 | 12-15 | |
| Cable Biceps Curls | 3 | 12-15 | |
| Bench Leg Drops | 3 | 12-15 | |
| Bench Knee Tucks | 3 | 12-15 | |
| Day 4 | |||
| LOWER BODY | Leg Extensions | 3 | 12-15 |
| Leg Curls | 3 | 12-15 | |
| Squats with Stability Ball | 3 | 12-15 | |
| Hip adduction (Inner Thigh) | 3 | 12-15 | |
| Hip abduction (Outer Thigh) | 3 | 12-15 | |
| Back Extensions | 3 | 12-15 | |
| Side Plank | 3 - up to 30 sec. | ||
| Crunch Machine | 3 | 12-15 | |
Riverside
Adventures Ltd. |
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