| A | B | C | D |
| CHEST | LEGS | ABS | BACK |
| Bench press | Squat (alternate back/front weekly) | Weighted crunch | Deadlift |
| Incline DB flies | Quad extension (machine) | Weighted torso rotation | Chin ups |
| Dips | Hamstring Curl (machine) | Hanging leg raises | Bent over rows |
| Incline DB press | Lunges | | Seated row |
| BICEPS | SHOULDERS | TRICEPS | Lat raises |
| 21s | DB shoulder press | Cable pushdowns | |
| Concentration Curls | Upright row | Overhead rope extension | |
| | Side shoulder raise | Kickbakcs | |
So thinking of making a 4 day split to make sure I'm not spending hours in the gym (doesn't go down well) and still make sure I'm hitting everything.
Plan is to do something Like
Monday - A
Tuesday - B
Wednesday - rest day
Thursday - 5-a-sides
Friday - C
Saturday - D
Sunday - rest day
As for sets/reps was thinking of mixing it up a bit so week 1 go 5x5 for the week then week 2 go 3x10. Just to keep it varied. Alternate these weekly.
Also once a week but different days each week (i.e once a month for A etc) through in a superset or two, again, just to mix it up a bit.
Comments welcome on what you think of this.
2 comments:
hey man - an upper lower split would be much better than the bodypart split you have - its very old school and there are better ways to do it
upper =
bench
rows
dips
chins
shoulder pres to finish
lower =
front squat
dead lifts
one legged stuff such as a lunge or split squat
good morning maybe o finish
Hey Neil,
Thanks for the comment, will adjust and post up a new routine soon.
Just out of curiosity what is it that makes the upper/lower superior to a body part split?
Cheers
Euan
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