@james_board: The 4-Day Upper/Lower Split 💪 This programme is designed to hit all muscle groups with maximum frequency while only training 4 days per week. Every exercise is performed for 3 sets of 8–12 reps 👉 Drop the word “WORKOUT” in the comments and I’ll send you this full 4-day programme completely free of charge 🤝 Day 1: Upper 1 Neutral Grip Lat Pulldown Single-Arm Bent-Over Dumbbell Row Shoulder Press Machine Incline Smith Machine Press Dumbbell Lateral Raises Machine Chest Fly Superset: Tricep Rope Extension + Alternating Dumbbell Curl Day 2: Lower 1 Adductor Machine Seated Hamstring Curl Hack Squat Leg Press Leg Extension Calf Raises Day 3: Upper 2 Dumbbell Shoulder Press Flat Chest Press Machine Bent-Over Barbell Row Chest-Supported Upper Back Machine Row Single-Arm Cable Lateral Raise Rear Delt Cable Fly EZ Bar Cable Curl Overhead Tricep Rope Extension Day 4: Lower 2 Calf Raises Lying Hamstring Curl Barbell Squat Leg Press Leg Extension Adductor

James Board

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Region: GB

Thursday 16 October 2025 19:45:00 GMT