I often get asked about my current Upper / Lower protocol, which is always changing and subject to change (chronic pain)... so anyways, here it is in it's simplicity:
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Day 1: Upper + Cardio*Warmup* Incline BB Bench - 3x6-8 Incline DB Flye - 3x6-8 Lat Pulldowns - 3x8-12 w/ extreme stretch Shrugs - 3x6-8 w/ pause BB Rows - 3x6-8 BB Curls - 3x6-8 CG Bench / Tri's - 3x6-8 *Stretching* 30-60 minutes moderate intensity cardio (NOT part of workout)Day 2: Lower + Core*Warmup* Squats - 3x8-12 Lunges - 3x8-12 *Speed Deads* Seated Calves - 3x8-12 Leg Extensions - 3x8-12 Leg Curls - 3x8-12 Abs - 3x10-20 *Stretching*Day 3: OFF Day 4: Upper + Cardio*Warmup* Flat DB Bench - 3x8-12 Incline DB Bench - 3x8-12 Pullups / Hang - 3x8-12 Dips - 3x8-12 Shrugs - 3x8-12 Arms (Supersets) Rear Delts - 3x8-12 DB Rows - 3x8-12 *Stretching* 30-60 minutes moderate intensity cardio (NOT part of workout)Day 5: Lower + Core*Warmup* Deads - 3x4-6 Leg Press - 3x6-8 Standing Calves - 3x6-8 *Partials / SCT* Leg Curls - 3x6-8 Leg Extensions - 3x8-12 Abs - 3x10-20 *Stretching*Day 6: OFF (Cardio / Gripwork / Active recovery optional) Day 7: OFF (Cardio / Gripwork / Active recovery optional)
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