Are there any good, well-known upper/lower or full bodyworkouts that are two times a week for strength and size?
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04-03-2008, 01:07 PM #1
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04-03-2008, 06:29 PM #2
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04-03-2008, 06:44 PM #3
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04-04-2008, 04:22 AM #4
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04-04-2008, 04:35 AM #5
Day 1 - Chest, Upper Back, Shoulders, Arms
Day 2 - Quads, Hamstrings, Calves, Lower Back
Day 3 - Rest
Day 4 - Chest, Upper Back, Shoulders, Arms
Day 5 - Quads, Hamstrings, Calves, Lower Back
Day 6 - Rest
Day 7 - Rest
* The reason I would train lower back with legs is because of deadlifts, they will pretty much blast your entire posterior chain.
If you are unable to go to the gym on a schedule then you should just alternate days 1 and 2 whenever possible, the more time in between workouts the more volume is needed per workout.Last edited by Kelei; 04-04-2008 at 04:37 AM.
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04-04-2008, 06:33 AM #6
go to t-nation.com and search TC Upper Lower
Another routine might be like
Upper 1
Horiz Push (Flat Bench(DB or BB), Incline Bench, Decline Bench etc...)
Vert Push (OH Press, Dips, Hanging Clean, etc...)
Horiz Pull (Rowing movements)
Vert Pull (Pull-ups/Chins)
1-2 Iso's (bi-cep and tri-cep exercises throw in abs if u want)
Lower 1
Squat
1 leg Leg Press
SLDLs
GHRs
Calves
Upper 2
same as upper 1 with diff exercises
Lower 2
Deadlift (Regular or RDLs)
Squat Variation (Leg Press, Lunges, Split Squat, Front Squat etc...)
lying leg curl
leg ext
Calves
3-4 sets 8-12 reps 60-120seconds rest
upper-lower-off-upper-lower-off-repeat or offLast edited by FullOut19; 04-04-2008 at 10:22 AM.
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