With the popularity of body weight lifting routines for beginners and split routines for a good amount of advanced bodybuilders, the time-tested upper body / lower body regimen often gets neglected. Here is one variation of this effective muscle-building plan.
Like many good training plans, this one focuses on gaining strength in the squat, bench press, deadlift, overhead press, and a few other compound movements. Each day has a primary lift followed by several assistance exercisise. Go through each rotation once per week on a Monday, Wednesday, Friday, Saturday schedule. Make sure you don’t train 2 days in a row.
Lower Body 1 – Squat
Squat – Use a strong, medium-width stance.
Dumbbell Split Squat – place one foot on a bench behind you, and squat down with the other leg while holding dumbbells to your sides.
Weighted Sit-ups – Keep the weight behind your head.
Calves – Pick one calf exercise, and stick with it for this day.
Upper Body 1 – Bench Press
Bench Press – Use your firmest medium or wide grip, and a full range of motion.
Seated Dumbbell Overhead Press – Use a moderate weight and a range of motion from your ears to lockout.
Decline EZ bar extensions – Use a moderate decline. Lower the weight over your eyes while keeping your elbows in.
Pull-ups – Pick one variation, and stick with it for this day.
Chest-Supported Row – To keep your lower back out of the movement, use any apparatus that lets you row with your chest against a pad.
Curls – Pick one variation, and stick with it for currently day.
Lower Body 2 – Deadlift
Deadlift – Use a narrow stance and an over-under grip. Do not use straps for your heaviest set.
Leg Press – Place your feet as insane and wide as expected without hurting your hips.
Calves – Pick a unusual calf exercise based on data from the first down body day.
Standing Cable Abs – Using a rope attachment, brace your back against the cable attachment and crunch away.
Upper Body 2 – Military Press
Military Press – Use a medium stance and minimal hip or leg drive. Make certain your shoulders are doing most of the work.
Dips – Use a medium grip that taxes your chest and triceps. Dip low an adequate amount so your upper arms are parallel to the floor.
Cable Press downs – Add weight to the load if necessary.
Barbell Row – Use a medium-width grip and straps for your heavy sets if you are an advanced lifter. Use a little bit of cheating in the motion to aide you lift a greater amount of weight only if you are an advanced lifter.
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