Full Body Split Weight Training Routine

Here is a three-day-a-week weight training program using a full body split. That is, training the upper body on day one and the lower body on day two.

Performed Monday, Wednesday, and Friday as follows:

Day 1 - Monday

Squat 5x4  2x10
Negative benches 3x10
Regular benches 3x6
High incline down to decline dumbell press 2x4-6 on each level of angle
Standing kick press 3x6
Reverse grip bench 3x6
Seated bent over laterals 3x20-30
Abs one ex 3-5x 50 reps

Day 2 - Wednesday

Deadlift 5x4
Lat long pull 3x6-8
Leg press 3x6
Leg curl 3x6-8
Donkeys 3xmax with 2 200 pound duds on back
EZ bar curl 3x4
Standing dumbell curl 3x6
Wrist curl 3x 20

Day 3

Same as day one

The next week start with day 2 and so on

- Workout submitted by Fendus

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises