monday- upper
flat bench- 3 x 6-8
military press- 3 x 6-8
incine hammerstrength- 2 x 6-8
rack deads- 3 x 4-6
rack chins- 3 x 6-8
overhead db extension- 3 x 6-8
bb or db curl- 3 x 6-8
tuesday- lower
front squats- 4 x 8-10
leg curls- 4 x 6-8
calf raise- 3 x 10-12
abs
wednesday- off
thursday- upper
incline bench- 3 x 6-8
db shoulder press- 3 x 6-8
decline hammer strength- 3 x 6-8
bb rows- 3 x 6-8
lat pulldowns- 3 x 6-8
reverse smith press- 3 x 6-8
reverse or hammer curls- 3 x 6-8
friday- lower
back squats- 3 x 6-8
sldl- 3 x 4-8
calf raise- 3 x 10-12
abs- 3 x 8-12
saturday and sunday- off
THEESE WORKOUTS WILL NOT BE TAKEN TO FAILURE BESIDES CALVES i will train each bodypart 2 times a week not to failure and every 2-3 weeks train every body part once a week to failure and return to 2 times a week not to failure......am i going crazy or does this sound like it might work.
also what are the adantages of failure and not failure traning...i think ill be able to keep up better frequency and intensity this way
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08-11-2005, 01:11 PM #1
- Join Date: Feb 2005
- Location: In my kitchen
- Age: 33
- Posts: 1,651
- Rep Power: 345
How Does This Look For A 4 Day Upper/lower Split??
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08-11-2005, 02:15 PM #2
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08-11-2005, 02:17 PM #3
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08-11-2005, 02:23 PM #4
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08-11-2005, 02:37 PM #5
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08-11-2005, 02:43 PM #6
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08-11-2005, 02:45 PM #7Originally Posted by heavylifter954
looks like you could add some more lower body work. try these lower body days instead. IMO its a good idea to break up your lower body as far as movementst...the first day is a qaud emphasis day and the 2nd day is a hip emphasis day...
Quad emphasis, hip light
Squats
Bulgarian split squats
SLDL's
Leg press
Abs/calves
Hip emphasis quads light
Deadlift
Good mornings
lunges
GHRs
abs/calvesMy Training Journal...
http://forum.bodybuilding.com/showthread.php?t=608812
"Chris = Awesomeness" :)
Check out...
http://www.redpointfitness.com/
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08-11-2005, 03:49 PM #8
- Join Date: Feb 2005
- Location: In my kitchen
- Age: 33
- Posts: 1,651
- Rep Power: 345
Originally Posted by RipStone
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08-11-2005, 05:55 PM #9
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08-11-2005, 06:22 PM #10
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08-12-2005, 08:39 AM #11
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08-12-2005, 09:46 AM #12
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08-12-2005, 10:32 AM #13
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08-12-2005, 02:30 PM #14Originally Posted by heavylifter954
loading:
week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)
week 5, de-load: 2x4-5
week 6: depending on how you feel repeat week 5 again or start loadingMy Training Journal...
http://forum.bodybuilding.com/showthread.php?t=608812
"Chris = Awesomeness" :)
Check out...
http://www.redpointfitness.com/
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