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Simple Upper/Lower Split Routine
Alternate these upper and lower workouts. Of course, this is pretty generic and will need some tweaking after you see what works for you.
Use either dumbbells or barbells.
| UPPER: |
| bench press - 4x6 |
| bent over row - 4x6 |
| db shoulder press - 3x10 |
| lat pulls - 3x10 |
| skullcrushers - 3x12 |
| LOWER: |
| full squats - 4x6 |
| single leg quad (bulgarian or lunges) - 3x9 |
| rdl's - 3x9 (stiff legged deadlifts) |
| ham curls - 3x12 |
| UPPER: |
| pullups - 4x6 |
| push press - 4x6 |
| cable rows - 3x10 |
| incline db press - 3x10 |
| hammer curls - 3x12 |
| LOWER: |
| conventional deadlifts - 4x6 |
| single leg ham (glute/ham raise or other) - 3x9 |
| front squats - 3x9 |
| step ups - 3x12 |