OLD V. FOUR DAY. UPPER LOWER SPLIT.
ROTATION ONE
UPPER 1 - PUSH / PULL
(chest) Low Inc DB Press 2 x 5-9
(shoulders) 45 Smith Press 2 x 5-9
(triceps) Dips 2 x 5-9
____ stretch
(lats) UH Machine Pulldown 2 x 13-17
(thickness) BB Row 2 x 13-17
(focus) Natural Cable Low Row 2 x 13-17
____ stretch
(shoulders) Standing Cuff Side Raises 2 x 8-15+
(triceps) Dead Stop Skull Crushers ‘‘
(biceps) Seated DB Alternating Curls ‘‘
(rear delts) Reverse Pec Dec ‘‘
LOWER 1
Standing calf raises 3 x 15-20
Walking lunges 2 x 30 (warm up)
Lying hamstring curl 5-9, 12-15
Back Squats, full depth 5-9, 12-15
Single Leg Press 5-9, 12-15
Leg extension 5-9, 12-15
Seated Leg Curls 5-9, 12-15
Adductors 5-9, 12-15
Abdominals
Hanging leg raises 3 x 10-15
Decline crunches 3 x 10-15
UPPER 2 - Pull / PUsh
Chin Ups (lats) 5-9, 12-15
RDL (thickness) ‘‘
Flat Plate Machine Press 5-9, 12-15
Machine Shoulder Press ‘‘
CG Bench ‘‘
Standing Cuff Side Raises 4 x 8-15+
Tricep Extension 3 x 8-15+
Standing EZ Curls ‘‘
LOWER 2
Standing calf raises 3 x 15-20
Walking lunges 2 x 30 (warm up)
Seated hamstring curl 5-9, 12-15
Leg Press 5-9, 12-15
Reverse Lunges 5-9, 12-15
Leg extension 5-9, 12-15
Lying Leg Curls 5-9, 12-15
Adductors 5-9, 12-15
Abdominals
Hanging leg raises 3 x 10-15
Floor Work 3 x rounds 10 reps each