I?m planning on doing a upper/lower body-split for a while now, after doing full-body for a while. Would appreciate comments, so i can make adjustments before starting.
Monday:
Step up 12x2
Good Mornings 12x2
Leg Curl 3x4
Frog Squat 3x4
Standing calf raise , narrow stance 12x2
Standing calf raise, wide stance 3x4
Leg raises 12x2
Tuesday:
Lying dumbbell press 12x2
One-arm dumbbell row 12x2
Dips 3x4
Pull-ups, narrow grip 3x4
Teres Minor execrise 3x12
Wednesday: OFF
Thursday:
Front squat 5x10
RDL 5x10
Seated calf raise 5x10
Weighted sit-ups 4x10
Hyperextension 2x20
Reversed Hyper 1x10
Friday:
Incline barbellpress 5x10
Pull ups, wide grip 5x10
Cuban press 3x12
Lying lateral raise 3x12
Lying rear lateral raise 3x12
Arms will get the “Perfect 10”-treatment.
Will probably superset some exercises to save time.
/Jaxen