CFO 
"I want to compete in the Ottawa and Eastern Ontario Championships in November of 2007."
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I pulled this workout from the BodyBuilding.com database. I have worked with various splits over the past little while, however going into a 12 week session I'm going to try this out and see how it goes. I was originally doing circuits, then I went to a 3 day split which was decent, and now want to do a 4 day Upper/Lower split. Additionally, I'll be doing 5 cardio sessions a week. The goal is also to fit in 1 Yoga class a week.
4 Day Upper/Lower Body Split Workout
Monday - Workout #1
Bench Press - 6 Reps
Wide Grip Pull Ups - 6 Reps
DB Bench Press - 8-10 Reps
Close Grip Chins - 8-10 Reps
Incline Bench Press Or Bench Press - 15-20 Reps
Wide Grip Lat Pull Down - 15-20 Reps
Incline DB Curl - 8 Reps
Dips - 8-10 Reps
Close Grip Preacher Curl - 15-20 Reps
Skull Crushers - 8-10 Reps
Tuesday - Workout #2
Squats - 5-20 Reps
Leg Press Or Hack Squats - 12 Reps
Leg Extension - 15-20 Reps
Seated Or Standing Calf Raises - 5 Reps
Abs - 200 total Reps
Thursday - Workout #3
Barbell Shoulder Press - 6 Reps
Bent Over Barbell Row - 6 Reps
Front Lateral DB Raises - 8-10 Reps
Close Grip Cable Row - 8-10 Reps
Upright Rows - 15-20 Reps
Bent Over Lateral DB Raises - 15-20 Reps
Barbell Curl - 8 Reps
Skull Crushers - 8-10 Reps
DB Shrugs - 10 Reps
Friday - Workout #4
Straight Leg Barbell Deadlifts - 5 Reps
Straight Leg DB Deadlifts - 10 Reps
Leg Curl - 15-20 Reps
Seated Or Standing Calf Raises - 5 Reps
Abs - 200 total Reps |
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