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    Student Aesthetics Upper Lower Split PDF

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    skylifes
    This document outlines a 4 day strength training split with exercises, reps, sets and rest periods for each day. Day 1 focuses on upper body strength and includes exercises like bench press, pullups, rows and curls. Day 2 targets lower body strength with squats, deadlifts, leg presses and calf raises. Day 3 is an upper body hypertrophy day with presses, flies, rows and curls. Day 4 is for lower body hypertrophy with exercises such as front squats, lunges, leg extensions and ab work. Rest periods of 1-5 minutes are recommended between sets.

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    Student Aesthetics Upper Lower Split PDF

    Uploaded by

    skylifes
    3K views4 pages
    This document outlines a 4 day strength training split with exercises, reps, sets and rest periods for each day. Day 1 focuses on upper body strength and includes exercises like bench press, pullups, rows and curls. Day 2 targets lower body strength with squats, deadlifts, leg presses and calf raises. Day 3 is an upper body hypertrophy day with presses, flies, rows and curls. Day 4 is for lower body hypertrophy with exercises such as front squats, lunges, leg extensions and ab work. Rest periods of 1-5 minutes are recommended between sets.

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    Student-Aesthetics-Upper-Lower-Split.pdf

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    This document outlines a 4 day strength training split with exercises, reps, sets and rest periods for each day. Day 1 focuses on upper body strength and includes exercises like bench press, pullups, rows and curls. Day 2 targets lower body strength with squats, deadlifts, leg presses and calf raises. Day 3 is an upper body hypertrophy day with presses, flies, rows and curls. Day 4 is for lower body hypertrophy with exercises such as front squats, lunges, leg extensions and ab work. Rest periods of 1-5 minutes are recommended between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    3K views4 pages

    Student Aesthetics Upper Lower Split PDF

    Uploaded by

    skylifes
    This document outlines a 4 day strength training split with exercises, reps, sets and rest periods for each day. Day 1 focuses on upper body strength and includes exercises like bench press, pullups, rows and curls. Day 2 targets lower body strength with squats, deadlifts, leg presses and calf raises. Day 3 is an upper body hypertrophy day with presses, flies, rows and curls. Day 4 is for lower body hypertrophy with exercises such as front squats, lunges, leg extensions and ab work. Rest periods of 1-5 minutes are recommended between sets.

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    Day 1: Upper Body strength

    Exercise Reps Sets Rest (in


    minutes)
    Paused Bench 3-5 3-4 3-5
    press
    Incline Bench 5 3 2-3
    Press
    Weighted 3-5 3-4 3-5
    Pullups
    Barbell Or 5 3 2-3
    Pendlay row
    Overhead 5-7 3 2-3
    Press
    Rope 8 2 2
    Facepull
    Incline 6-8 3 2
    dumbbell
    curl
    Decline 6-8 3 2
    Skullcrusher

    www.Student-Aesthetics.com


    WWW.STUDENT-AESTHETICS.COM

    Day 2: Lower Body strength

    Exercise Reps Sets Rest (in


    minutes)
    Squat 3-5 3-4 3-5
    Deadlift 2-4 3-4 3-5
    Hack Squat 6-8 3 2-3
    Glute-Ham 6-8 3 2-3
    Raises
    Standing 5 5 1,5-2
    Calf Raises
    Weighted 10-15 4 1
    Knee Raises
    Cable 10-15 4 1
    Crunch

    www.Student-Aesthetics.com


    WWW.STUDENT-AESTHETICS.COM

    Day 3: Upper Body hypertrophy

    Exercise Reps Sets Rest (in


    minutes)
    Incline 8-10 3-4 1,5-2
    Dumbbell
    Press
    Cable Flyes 10-15 3-4 1-1,5
    Dumbbell 8-10 3-4 1,5-2
    Row
    Close Grip 10-15 3-4 1-1,5
    Pulldown
    Seated 8-10 2-3 1,5-2
    Dumbbell
    Press
    Lateral Pause At top
    Raises*
    Reverse 10-15 3 1-1,5
    Flyes
    (Dumbbells
    Or Machine)
    Hammer 10-12 3 1-1,5
    Curl
    Pushdown 10-12 3 1-1,5

    www.Student-Aesthetics.com


    WWW.STUDENT-AESTHETICS.COM

    Day 4: Lower Body hypertrophy

    Exercise Reps Sets Rest (in


    minutes)
    Front Squat 8-10 3-4 1,5-2
    Stiff Legged 8-10 3-4 1,5-2
    Deadlift
    Lunges 10-12 2-3 1-1,5
    Leg 10-15 2-3 1
    Extensions
    Leg Curls* Pause At bottom
    Standing 10-15 3 1
    Calf Raises
    Seated Calf 15-25 3 1
    Raises
    Ab roller MAX 4 1-1,5
    Hanging Leg 10-15 4 1
    Raises


    * 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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