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  1. 01-03-2013, 04:37 PM #1
    davidwhite7
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    Upper Lower split

    Day 1: Upper
    Bench Press
    Bent over row
    Shoulder Press
    Bi Curl
    Tri Pulldown

    Day 2: Lower
    Front Squat
    Deadlift
    Lunges
    Hamstring curl
    Standing Calf Raise

    Day 3: Cardio/off

    Day 4: Upper
    Incline Bench
    Lat pull-down
    Shoulder Press
    Front Raise
    Dips

    Day 5: Lower
    Back Squat
    Stiff-legged deadlifts
    leg press
    Hamstring curl
    Seated Calf raise

    Day 6/7 Cardio/off

    Good program for gaining strength and size over the winter?

    any programs recommended?
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