Basics
Day 1
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UB, Pull-Up, Wide-Grip
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2 x
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5, 5
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UB, Chin-Up, Palms Inward
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2 x
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6, 6
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CH, Flat Press, Dumbbells
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4 x
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10/60%, 8/90%, 6/102%, 6/102%
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SH, Overhead Press, Barbell
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4 x
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10/60%, 8/90%, 6/102%, 6/102%
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TR, Standing Shrug (Hammer Strength)
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4 x
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10/60%, 8/90%, 6/102%, 6/102%
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TC, Kickbacks
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4 x
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10/60%, 8/90%, 6/102%, 6/102%
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BC, Standing Barbell Curl
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4 x
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10/60%, 8/90%, 6/102%, 6/102%
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Day 2
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LB, Barbell Deadlifts
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3 x
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10/60%, 8/90%, 5/105%
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LG, Squat, Barbell
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4 x
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10/60%, 11/88%, 11/98%, 7/102%
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LG, Leg Extension
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4 x
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10/60%, 11/88%, 11/98%, 11/98%
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LG, Leg Curls, Lying Down, Machine
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4 x
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10/60%, 11/88%, 11/98%, 11/98%
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CF, Seated Calf Raise, Machine
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4 x
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10/60%, 11/88%, 11/98%, 11/98%
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AB, Incline Sit-ups
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3 x
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10, 10, 10
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CF, Tibia Dorsi Dumbell Curls
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4 x
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10/60%, 11/88%, 11/98%, 11/98%
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Day 3
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CH, Flat Press, Barbell
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4 x
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10/60%, 11/88%, 11/98%, 11/98%
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UB, Bent-Over Row, Barbell
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4 x
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10/60%, 11/88%, 11/98%, 11/98%
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TR, Shrugs, Barbell
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4 x
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10/60%, 11/88%, 11/98%, 11/98%
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SH, Arnolds
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4 x
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10/60%, 11/88%, 11/98%, 11/98%
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BC, Incline Dumbbell Curl
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4 x
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10/60%, 11/88%, 11/98%, 11/98%
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TC, Dips
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4 x
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15, 12/85%, 10/103%, 10/103%
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Day 4
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WB, Clean
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3 x
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10/60%, 8/90%, 6/103%
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LB, Barbell Deadlifts
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3 x
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10/60%, 8/90%, 6/105%
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LG, Leg Press
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4 x
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10/60%, 8/90%, 6/100%, 6/100%
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CF, Seated Calf Raise, Leg Press
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4 x
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10/60%, 6/90%, 6/100%, 6/100%
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LG, Lunge
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3 x
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10/60%, 8/90%, 8/101%
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AB, Vertical Leg Lift, Knees Straight (Dip Bars)
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3 x
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10, 10, 10
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AB, Ball Crunches
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3 x
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10, 10, 8/110%
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Day 5
off day
Day 6
off day
Day 7
off day
zjunky
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Upper/Lower Split. Break between 2 & 3, but you can adjust to fit your schedule. 
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back to top
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07/05/2010 15:10*
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