Thread: Bi-lateral upper/ lower program ideas

Any ideas on creating an all bi-lateral split?

Week 1 upper/off/lower/off/upper week 2 lower/off/upper/off/off/lower

Upper 3 sets/ 8-10 reps
One arm overhead press
One arm DB rows
One arm pulley wood choppers
One arm DB bench press
One arm Incline seated hammer curls

Lower
Step ups 4 sets/ 6 reps per side
DB lunges 4 sets/ 6 reps per side
One legged squats 4 sets/ 5-6 reps (holding a medicine ball)
One legged RDL 4 sets/ 5-6 reps
Single DB farmer walk (for time)
One legged standing calf raises 2 sets/ 15-20 reps

Originally Posted by CowPimp

Just so you know, you're thinking unilateral.

Looks cool though. You could try unilateral pulldowns on your upper body day too. The one armed bench and overhead press are tough. When you do the rows, do them standing too. The core strength required to resist rotation is serious.

I know. I was waiting for someone to point that out. Ha ha. I didn't realize I put bi-lateral until after I posted it. Too much party juice last night, I guess.