whole book.4th print

Table 3: Sample lower body+abs workout

Exercise Sets Reps Rest

Leg press/squat* 3 8-10 90-120”

Leg curl* 3 8-10 90”

Leg extension 2 10-12 90”

Seated leg curl 2 12-15 90”

Standing calf raise* 3 8-10 90”

Seated calf raise 2 12-15 90”

Reverse crunch 2 15-20 60”

Crunch 2 15-20 60”

* Perform 1-3 warmup sets prior to these exercises.

Table 4: Sample upper body workout

Exercise Sets Reps Rest

Bench press* 3 8-10 90”

Cable row* 3 8-10 60”

Shoulder press 2 10-12 60”

Pulldown to front 2 10-12 60”

Triceps pushdown 1-2 12-15 60”

Arm curl 1-2 12-15 60”

Back Extension 2 12-15 60”

* Perform 1-3 warmup sets prior to these exercises.

There are two ways to work the Upper/Lower split into a routine. One is to alternate
workouts on a Monday, Wednesday, Friday workout schedule. A second is to train each bodypart
twice a week. Both options appear in table 5.

Table 5: Comparison of two different ways to sequence the Upper/Lower Split

Option 1: every other day Option 2: 4 days per week

Mon: Lower body Mon: Lower body

Tue: off Tue: Upper body

Wed: Upper body Wed: off

Thu: off Thu: Lower body

Fri: Lower body Fri: Upper body

Sat: off Sat: off

Sun: off Sun: off

Mon: Upper body Mon: Lower body

Tue: off Tue: Upper body

Wed: Lower body Wed: off

Thu: off Thu: Lower body

Fri: Upper body Fri: Upper body