ADERAP: Upper/Lower Dumbbell Split — Balanced Build

Upper A

1. Pull-UpBack
2. Dumbbell Bench PressChest
3. Lateral RaiseShoulders
4. Hammer CurlArms

Lower A

1. Hip ThrustLegs
2. Bulgarian Split SquatLegs
3. Calf RaiseLegs
4. Nordic CurlLegs

Upper B

1. Incline Dumbbell PressChest
2. Arnold PressShoulders
3. Dumbbell FlyChest
4. Overhead Tricep ExtensionArms

Lower B

1. Step UpLegs
2. Single-Leg Glute BridgeLegs
3. Cossack SquatLegs
4. Bird DogCore