Rate my UPPER/LOWER split program

Sat-Upper 1

• Incline Dumbbell Chest Press: 3 sets x 8-10 reps
• Lat Pulldown (Wide Grip): 3 sets x 10-12 reps
• Seated cable row: 3 sets x 10-12 reps
• Overhead Dumbbell Press: 2 sets x 12 reps
• Dumbbell Bicep Curls: 2 sets x 12-15 reps
• Cable Tricep Pushdowns: 2 sets x 12-15 reps

 

Sun-Lower 1

• Leg Press – 3×8–12
• Dumbbell Romanian Deadlift – 3×8–10
• Leg Extension – 3×12–15
• Bulgarian Split Squat – 2×8–10 per leg
• Standing Calf Raise – 3×15–20
• Hyperextension – 3x10-15

Mon-Cardio

Tuesday-Upper 2

• Incline Dumbbell Press – 3×8–12
• Seated Cable Row – 3×8–12
• Machine Chest Fly – 3×12–15
• Close-Grip Lat Pulldown – 3×10–12
• Dumbbell Lateral Raise – 3×12–15
• Hammer Curls – 2×10–12
• Skull crasher  – 2×10–12

Wed- LOWER 2

• Leg Press (High & Wide Foot Placement): 3 sets x 10–12 reps
• Dumbbell Romanian Deadlift (RDL): 3 sets x 10–12 reps
• Leg Extension Machine: 3 sets x 12–15 reps
• Leg Press Calf Raises: 3 sets x 12–15 reps
• Captain's Chair Leg Raises: 3 sets x 12–15 reps

 

Thursday-Cardio

Friday-Rest

I am trying to lose fat am in a calorie defict and i just wanted to see if my upper/lower split + cardio is good. I'd like if u also reccemond excercise to replace these if u think some are bad

Rate my UPPER/LOWER split program

Sat-Upper 1

• Incline Dumbbell Chest Press: 3 sets x 8-10 reps
• Lat Pulldown (Wide Grip): 3 sets x 10-12 reps
• Seated cable row: 3 sets x 10-12 reps
• Overhead Dumbbell Press: 2 sets x 12 reps
• Dumbbell Bicep Curls: 2 sets x 12-15 reps
• Cable Tricep Pushdowns: 2 sets x 12-15 reps

 

Sun-Lower 1

• Leg Press – 3×8–12
• Dumbbell Romanian Deadlift – 3×8–10
• Leg Extension – 3×12–15
• Bulgarian Split Squat – 2×8–10 per leg
• Standing Calf Raise – 3×15–20
• Hyperextension – 3x10-15

Mon-Cardio

Tuesday-Upper 2

• Incline Dumbbell Press – 3×8–12
• Seated Cable Row – 3×8–12
• Machine Chest Fly – 3×12–15
• Close-Grip Lat Pulldown – 3×10–12
• Dumbbell Lateral Raise – 3×12–15
• Hammer Curls – 2×10–12
• Skull crasher  – 2×10–12

Wed- LOWER 2

• Leg Press (High & Wide Foot Placement): 3 sets x 10–12 reps
• Dumbbell Romanian Deadlift (RDL): 3 sets x 10–12 reps
• Leg Extension Machine: 3 sets x 12–15 reps
• Leg Press Calf Raises: 3 sets x 12–15 reps
• Captain's Chair Leg Raises: 3 sets x 12–15 reps

 

Thursday-Cardio

Friday-Rest

I am trying to lose fat am in a calorie defict and i just wanted to see if my upper/lower split + cardio is good. I'd like if u also reccemond excercise to replace these if u think some are bad

Best UPPER/LOWER split 4 day or 5 days program anyone wanna recommend to me. i wanna lose weight and i have 23 body fat percentage at 16 male, and I also want to preserve muscle. I can get the protein needed, nutrition might be diffucult.

Please I neeed thiss

I'm 16 years old, 80 kg, 5'10 , and around 24% body fat. My goal is to lose fat while building muscle and achieve a lean, aesthetic physique.

I'm already in a calorie deficit and I have no problem getting enough protein every day, so nutrition isn't my main concern right now.

What I'm looking for is a solid 5-day workout split that I can realistically stick to long-term. I'd like a program that helps maximize fat loss while I build a more lean body that is toned.