sakbar
Registered
Based on the feedback several members on the forum here (lurker1, juggernaut, akira to name a few) have provided, I have commenced on a new four-day/week Upper/Lower split. The workout goes like this:
Monday-upper-moderate
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Tuesday-lower-moderate
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Wednesday
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Off
Thursday-upper-heavy
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Friday-lower-heavy
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Saturday and Sunday - off
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The diet is this:
Monday-upper-moderate
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- Chest-2 @ 3x8 each
Flat Bench Press
Incline Dumbbell Press
- Back-2
Wide Grip Chin Ups @ 4X5 each (non-weighted)
Bent Over Rows @ 3X8 each
- Shoulder/Traps-1 @ 3x8 each
Military Press
Shrugs
- Bis/Tris-1 @ 3x8 each
Barbell Curls
Tricep Pressdowns
Tuesday-lower-moderate
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- Quad dominant-2 @ 3x8 each
Squats
Leg Press
- Hip dominant-2 @ 3x8 each
Deadlifts
Straight Leg Deadlifts
- Calves-1 @ 4x10
Standing Calf Raises
Wednesday
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Off
Thursday-upper-heavy
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- Chest-2 movements @ 5x5 each
Flat Bench Press
Incline Dumbbell Press
- Back-2 movements
Wide Grip Chins @ 4X5 each (non-weighted)
Bent Over Barbell Rows @ 5X5 each
- Shoulders/Traps-1 movement @ 5x5 each
Military Press
Shrugs
- Bis/Tris- 1 movement 5x5
Incline Dumbbell Curls
Standing Dips
Friday-lower-heavy
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- Quads-2 movements @ 5x5 each
Squats
Leg Press
- Hams/Pos. chain-2 movements 5x5
Leg Curls
Leg Extensions
- Calves-1 @ 5x10 each
Donkey Calf Raises
Saturday and Sunday - off
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The diet is this:
- Breakfast @ 8:00 AM: Glass of milk + 1 scoop Whey + toasted wheat bread
- Lunch @ 12:30 PM: Chicken Salad sandwich with cheese and vegetables
- Evening Shake @ 5:00 PM: Labrada's Lean Mass MRP
- Post workout shake @ 7:00 PM comprises of one scoop Whey and one scoop Cytogainer.
- Dinner @ 8:00 PM: Rice with steamed vegetables
- Night time drink @ 10:30 PM: Musclemilk with water