Starting the New Routine
Today begins a new 4-day upper/lower body split routine. Its about 16 weeks long with 4 4-week sections - endurance, size, shape, and strength. The exercises are the same for each section, but the reps, volume, and, hence, intensity varies in each section. The program for this section is 6 sets of 5-8 reps of each exercise with one-minute rest in between sets. The exercises are as follows.
DAY 1 (Monday): Lower body/static ab work/obliques
DAY 2 (Tuesday): Upper body and trunk flexion (movements initiated from the rib cage)
DAY 4 (Thursday): Lower body, static ab work/obliques
DAY 5 (Friday): Upper body and trunk flexion (movements initiated from the hips)
The Exercises
Day 1 - Lower Body/Abs
Front Squat/Back Squat
Alternating Lunges
Good Mornings
Standing Calve Raises
Diagonal Cable Wood Chops
Planks
Day 2 - Upper Body
Straight Arm Pull Downs
Flat Bench Press/Dumbbell Chest Press
Standing Dumbbell Shoulder Press
Dips
Variation of Standing Biceps Curls
Swiss Ball Cable Crunches
Day 4 - Lower Body
Deadlifts
Step Ups
Pull Through
Seated Calve Raises
Walk Outs
Side Planks
Day 5 - Upper Body
Chin Ups/ Modified Pull Ups
Seated Wide Grip Cable Row/One Arm Dumbbell Rows
Push Ups (variations)
Scaption
Dumbbell Skull Crushers
Leg Raises
*This program is from www.wannabebig.com
For supplements I will be taking Creakic by Muscletech (one serving twice per day) and ZMA and Tribulus before bed. I am trying to pyramid the ZMA and Trib (adding an additional dose throw week 4 and moving back down to week 8.)
I started today at 168lbs. But the bodyfat caliper I have gave me a reading of 11%. I think this may be off and I’m closer to 15%.
