Anyone got some links of good info on Upper/Lower body split programs?

Discussion in 'Fitness & Nutrition' started by Grouch, Dec 19, 2005.

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  1. Grouch

    Grouch Guest

    I havn't paid attention to this Bill Star trend is that one?
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

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    the bill starr stuff is usually full body 3x a week
     
  3. kopetzki

    kopetzki Banned

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    lyle's upper/lower split has been posted on here before if that is something along the lines you are looking for :dunno:

    Mon: Lower
    Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
    SLDL or leg curl: 3-4X6-8/3'
    Leg press: 2-3X10-12/2'
    Another leg curl: 2-3X10-12/2'
    Calf raise: 3-4X6-8/3'
    Seated calf: 2-3X10-12/2'

    Tue: Upper
    Flat bench: 3-4X6-8/3'
    Row: 3-4X6-8/3'
    Incline bench or shoulder press: 2-3X10-12/2'
    Pulldown/chin: 2-3X10-12/2'
    Triceps: 1-2X12-15/1.5'
    Biceps: 1-2X12-15/1.5'

    For the thu/Fri workouts either rpeat the first two or make some slight
    exercise substitutions. Can do deadlift/leg press combo on Thu, switch
    incline/pulldown to first exercises on upper body day. A lot depends on
    volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12
     
  4. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Westside is more or less an upper/lower split
     
  5. Grouch

    Grouch Guest

    I dont want to worry about DE and ME days though.
     
  6. Grouch

    Grouch Guest

    coolio thanks.
     
  7. Phineas Q Stork

    Phineas Q Stork Active Member

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    It's really not that complicated....
     
  8. Grouch

    Grouch Guest


    yeah i did a 12 week thing of it. only the lower body portion though cause it was right after I tore my pec. I wasn't really feeling it after that.
     
  9. Devil

    Devil I have become my terror. OT Supporter

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    link to westside routine? :o
     
  10. Grouch

    Grouch Guest

  11. Chalkitup

    Chalkitup New Member

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    This is what I'm doing currently. Dual factor Hypertrophy training.

    I thow calves in on my lower body days
     
  12. Chalkitup

    Chalkitup New Member

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    There is also this variation......

     
  13. Chalkitup

    Chalkitup New Member

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    Second link has the bill starr outlined at the top as well ;)
     
  14. :rofl:
     
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