Upper Body, Lower Body Split Routine
DAILY
MID SECTION & AEROBIC
WORK
10-15 minutes of intense cardio
Crunches, Leg Raises, Hyperextensions
DAY 1 - UPPER BODY
CHEST
Bench Press (3-4x12,10,8)
Flys (3-4x12,10,8)
BACK
Chins or Wide Grip Pulldowns
(3-4x10-12)
One Arm Dumbbell Row (3-4x8-10)
SHOULDERS
Steep Incline Dumbbell Press
(3x8-10)
Lateral Raise (3x8-10)
BICEPS
Bent Bar Curls (3-4x8-10)
TRICEPS
Dips/Triceps
Press Machine (3-4x12)
Pulley Pushdowns (4x12)
DAY 2 - LOWER BODY
LEGS
Squat (4x12, 10, 8, 6)
Stiff Legged Deadlift (3x10)
Leg Extensions (3-4x12)
supersetted with
Leg Curls (3-4x10-12)
Standing and/or Calf Raises (4xMax)
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