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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