Jul 29 2010
So what’s the solution?
So what’s the solution? The four day upper body,
lower body split of course. You’re only in the gym four
times a week. You don’t workout with weights more than
two days in a row. And yet you still get in work for
each muscle group twice per week.
In addition to all that, you eliminate most of the overlap
problems you see in other splits. There’s a lot of overlap
when working various muscle groups. For example, both the
back and chest require working the shoulders. The back hits
the bicpes and the chest also hits the triceps. So even those
splits that divide muscles over 5 or 6 days find themselves
working the same muscle group two days in a row which is a
surefire prescription to the overtraining land of no gains
and no new muscle mass.
So what’s a weight training program utilizing this split
look like? Here’s a great example.
Monday and Thursday (Upper Body)
Decline Bench Press 3 x 6-8
Dumbbell Bench Press 3 x 5
Chins 3 x 8-10
One Arm Dumbbell Rows 3 x 6-8
Seated Dumbbell Press 4 x 8 – 10
Standing Dumbbell Curls 3 x 8 – 10
Tuesday and Friday
Leg Press 5 x 10 – 15
Squats 3 x 8
Leg Curls 2 x 12 – 15
Stiff Legged Deadlifts 3 x 12
Standing Calf Raises 3 x 15
Weighted Crunches 5 x 15
Your muscle grow when you are resting, not when you are working out.
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