Any Alternative Upper Lower Splits?

Boost777 · 07-24-2006, 08:19 PM

Quote:

Bodybuilder – Undulating Periodization

Monday – Upper:

Overhead Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Chinups
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

DB Decline Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Seated Cable Rows
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Wednesday – Lower:

Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

SLDLs
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Lunges
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Situps
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Friday – Upper

Bench Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Yates' Rows
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Dips
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Pulldowns
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Sunday – Lower:

Deadlifts
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Split Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Glute Ham Raises
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Hyperextensions
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Does anyone else have some alternative work outs using the same intesity but different exercises?

mike456 · 07-24-2006, 09:19 PM

be specific with wich exercises. or you can just do those. why not?

Boost777 · 07-25-2006, 05:59 PM

What about bent rows for yates, and leg curls for glute ham raises?

mike456 · 07-25-2006, 06:38 PM

yea bent rows for yates
if you don't have equipment to do glute-ham raises leg curls will be fine

**CowPimp** · 07-25-2006, 08:13 PM

Quote:

Originally Posted by Boost777

What about bent rows for yates, and leg curls for glute ham raises?

Sounds totally reasonable to me. You don't have to follow that workout exactly anyway. It was just an example.

07-24-2006, 09:19 PM	#2
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	be specific with wich exercises. or you can just do those. why not?
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

07-25-2006, 05:59 PM	#3
Boost777 Registered User Join Date: Sep 2005 Posts: 182	What about bent rows for yates, and leg curls for glute ham raises?
Boost777 Registered User Join Date: Sep 2005 Posts: 182

07-25-2006, 06:38 PM	#4
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	yea bent rows for yates if you don't have equipment to do glute-ham raises leg curls will be fine
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

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