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Old 03-28-2004, 04:11 AM
Tanuki Tanuki is offline
Tanuki is back!
Middleweight
 
Join Date: Mar 2004
Location: Portland, OR
Posts: 726
Default The split

Right now I am following a low-volume split. I am directly training each muscle group once per week with low-reps and a low number of sets. I will be sticking to pretty basic exercise choices using heavy *** weights. [img]/forum/images/graemlins/grin.gif[/img]

MONDAY- CHEST AND BICEPS
Incline DB or BB bench press X 3 sets
Flat DB or BB bench press X 2
Weighted dips X 1
BB curls X 2
DB curls X 1
Cable curls X 1

TUESDAY- LEGS
Deep squats X 3
Leg presses X 3
SLDL X 2

WEDNESDAY- BACK AND TRICEPS
Pulldowns X 3
Pull-ups X 1
T-bar rows X 2
DB rows X 1
Lying DB triceps extensions X 2
Triceps pressdowns X 3

THURSDAY- CALVES, FOREARMS, ABS, AND NECK
Seated calf raises X 2
Standing calf raises X 2
BB wrist curl X 2
Reverse BB wrist curl x 2
Cable crunches X 3
Weighted leg raises X 1
Neck w/ plate(s) X 2 (for each direction)

FRIDAY- SHOULDERS AND TRAPS
Seated DB press or standing BB press X 2
Side lateral raises X 2
Bent over rear lateral raises X 1
Rear delt machine X 1
BB shrugs X 3

CARDIO
I will be doing four 20 minute high-intensity cardio sessions a week, most of the time using the "hills" setting on a treadmill. At this point in time, my cardio days are Monday, Tuesday, Thursday, and Saturday.