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Getbig Bodybuilding Boards => Training Q&A => Topic started by: lilwoday09smb on February 27, 2006, 11:05:12 AM
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so after reading and getting advice back i was wondering if any body had a good upper/lower split, 4 days, upper/lower rest, upper/lower, rest rest. thanxs
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This is along the lines of what I've used, and have had very good results with:
"Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 reps with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
For the thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thur, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12"
*This was taken from Lyle McDonald's site. As I said before, I've used this (both while natural and on AAS) program and made extremely good progress, as have many others who've tried it. *Note- it is designed primarily for hypertrophy and strength second.
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ok thanxs, appreciate it