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Upper and Lower Body Split

Workout Description
The classic upper and lower body split training routine. This routine allows you to perform all the major compund muscle building exercises in a hard but fairly short workout routine. Superset training allows you to fit in a full workout in a relatively short space of time. Superset training also borders on the aerobic activity as you are performing two or three consecutive exercises. This will work your heart and lungs as well as your muscles. This is another one of my favourite routines.

Workout Notes
Superset training, perform exercise A followed by B with no rest inbetween, that’s one set of each exercise. (A, B, then C at the end of workout 1)
Sample 4 day split – Monday and Thursday perform Workout A, Tuesday and Friday perform workout B
Sample 3 day split – First week perform workout A on Monday and Friday, perform workout B on Wednesday.. Second week perform workout B on Monday and Friday, perform workout A on Wednesday


Main Goal:
Days Per Week:
Type of Workout:
Number of weeks:
Workout Level:
Build Muscle
3 or 4
Upper and Lower Split, supersets


Workout 1 – Upper Body
Exercise Sets Reps
1A) Barbell Bench Press 3 8
1B) Barbell Bent Over Row 3 8
2A) Incline Dumbbell Bench Press 3 8
2B) Lat Pull Up (or Lat Pull Down) 3 8
3A) Military Shoulder Press 3 8
3B) Dumbbell Lying Tricep Extension 3 8
3C) Barbell Curl 3 8

Workout 2 – Lower Body
Exercise Sets Reps
1A) Squat 3 8
1B) Swiss Ball Ab Crunch 3 8
2A) Dumbbell Lunge 3 8
2B) Plank 3 8
3A) Romanian Deadlift 3 8
3B) Waiters Bow 3 8
4A) Standing Calf Raise 3 8
4B) Dumbbell Woodchop 3 8

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