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  • Student Aesthetics Upper Lower Split

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    Tomaz26
    3K Ansichten4 Seiten
    The document outlines a 4 day upper-lower body split workout program. Day 1 focuses on upper body strength exercises like bench press and pullups. Day 2 targets lower body strength with squats, deadlifts, and calf raises. Day 3 is an upper body hypertrophy day with exercises like incline dumbbell press and lateral raises. Day 4 is for lower body hypertrophy with front squats, leg curls, and ab work. Each workout provides the exercises, reps, sets, and rest times.

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    Student Aesthetics Upper Lower Split

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    The document outlines a 4 day upper-lower body split workout program. Day 1 focuses on upper body strength exercises like bench press and pullups. Day 2 targets lower body strength with squats, deadlifts, and calf raises. Day 3 is an upper body hypertrophy day with exercises like incline dumbbell press and lateral raises. Day 4 is for lower body hypertrophy with front squats, leg curls, and ab work. Each workout provides the exercises, reps, sets, and rest times.

    Copyright:

    © All Rights Reserved
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    Markieren Sie unangemessene Inhalte
    3K Ansichten4 Seiten

    Student Aesthetics Upper Lower Split

    Hochgeladen von

    Tomaz26
    The document outlines a 4 day upper-lower body split workout program. Day 1 focuses on upper body strength exercises like bench press and pullups. Day 2 targets lower body strength with squats, deadlifts, and calf raises. Day 3 is an upper body hypertrophy day with exercises like incline dumbbell press and lateral raises. Day 4 is for lower body hypertrophy with front squats, leg curls, and ab work. Each workout provides the exercises, reps, sets, and rest times.

    Copyright:

    © All Rights Reserved
    Als PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    von 4

    Day 1: Upper Body strength

    Exercise

    Reps

    Sets

    Paused Bench
    press
    Incline Bench
    Press
    Weighted
    Pullups
    Barbell Or
    Pendlay row
    Overhead
    Press
    Rope
    Facepull
    Incline
    dumbbell
    curl
    Decline
    Skullcrusher

    3-5

    3-4

    Rest (in
    minutes)
    3-5

    2-3

    3-5

    3-4

    3-5

    2-3

    5-7

    2-3

    6-8

    6-8

    www.Student-Aesthetics.com

    WWW.STUDENT-AESTHETICS.COM

    Day 2: Lower Body strength

    Exercise

    Reps

    Sets

    Squat
    Deadlift
    Hack Squat
    Glute-Ham
    Raises
    Standing
    Calf Raises
    Weighted
    Knee Raises
    Cable
    Crunch

    3-5
    2-4
    6-8
    6-8

    3-4
    3-4
    3
    3

    Rest (in
    minutes)
    3-5
    3-5
    2-3
    2-3

    1,5-2

    10-15

    10-15

    www.Student-Aesthetics.com

    WWW.STUDENT-AESTHETICS.COM

    Day 3: Upper Body hypertrophy

    Exercise

    Reps

    Sets

    Incline
    Dumbbell
    Press
    Cable Flyes
    Dumbbell
    Row
    Close Grip
    Pulldown
    Seated
    Dumbbell
    Press
    Lateral
    Raises*
    Reverse
    Flyes
    (Dumbbells
    Or Machine)
    Hammer
    Curl
    Pushdown

    8-10

    3-4

    Rest (in
    minutes)
    1,5-2

    10-15
    8-10

    3-4
    3-4

    1-1,5
    1,5-2

    10-15

    3-4

    1-1,5

    8-10

    2-3

    1,5-2

    Pause

    At

    top

    10-15

    1-1,5

    10-12

    1-1,5

    10-12

    1-1,5

    www.Student-Aesthetics.com

    WWW.STUDENT-AESTHETICS.COM

    Day 4: Lower Body hypertrophy


    Exercise

    Reps

    Sets

    Front Squat
    Stiff Legged
    Deadlift
    Lunges
    Leg
    Extensions
    Leg Curls*
    Standing
    Calf Raises
    Seated Calf
    Raises
    Ab roller
    Hanging Leg
    Raises

    8-10
    8-10

    3-4
    3-4

    Rest (in
    minutes)
    1,5-2
    1,5-2

    10-12
    10-15

    2-3
    2-3

    1-1,5
    1

    Pause
    10-15

    At
    3

    bottom
    1

    15-25

    MAX
    10-15

    4
    4

    1-1,5
    1

    * Rest Pause Technique:


    - Pick a weight that you can perform 8 reps with. (should be heavy)
    - Take 10-20 seconds rest
    - Drop the weight by 50%
    - Perform another 8 reps, but pause at the top/bottom of the
    movement depending on the exercise for 1 second.
    - Take 1 minute rest
    - Repeat the above 2 times. (So 3 drop sets in total)
    - After having done this cycle, pick the weight that you were able to
    do paused and perform as many reps as possible for 1 set (not
    paused)

    www.Student-Aesthetics.com

    WWW.STUDENT-AESTHETICS.COM

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