torn8o’s BodyBlog

Alright, the time has finally come for a split. I’ve been mulling this over for weeks, and it’s time now to go into a new phase. I have about two years total lifting experience on an upper/lower split (12 weeks total on this particular round after a two year slacking phase), but I need more isolation and recovery. Also wanted to work in a few drop sets here and there. Here goes (starting tonight) - - - made some edits to this after discussing it in the forum.

Monday - Chest/Tri 

Chest 

Bench press 4×8-10

Incline DB press 4×8-10, superset with Incline DB flies 3×10

Cable crossovers 3×10 

Triceps 

Skull crushers 3×10

Rope pushdowns 3×10 

Lying DB extensions (dropset) 

Tuesday - Cardio only 

Wednesday - Legs 

Squats 4×12, 10, 8, 6 

Stiff leg dead lifts 3×6 

DB Lunges 3×12 

Seated calf raises 4×12 

Single leg DB calf raises 4×8 

Thursday - Shoulders/Cardio 

Machine shoulder press - 4×10 

DB front raises – 3×10 

DB rear lateral raises - 3×10 

Shrugs - 3×10 

Friday - Back/Biceps 

Back 

Deadlifts – 4×6 

Bent over DB rows - 4×10 

Seated cable rows - 4×10 

Cable front pulldown - 4×10 

Biceps 

Preacher curls - 3×8-10 

Hammer curls - 3×10 

Concentration curls - (dropset) 

Saturday - cardio only 

Sunday - rest

This entry was posted on Monday, December 8th, 2008 at 9:16 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.