Upper Body Workout – 1A – Training the chest, shoulders, back, and abs with this upper body workout.
Workout 1A – Upper Body
Workout 2A – Lower Body
Workout 1B – Upper Body
Workout 2B – Lower Body
Workout 1C – Upper Body
Workout 2C – Lower Body
Download Lee’s Bodybuilding App:
Join the TFB Inner Circle:
Get Coached By Lee:
3 Keys To Building Muscle:
Old School Bulking 101:
Bodybuilding Nutrition Made Simple:
Facebook:
Most bodybuilding style workout programs fall into one of two categories…
Either a “Body Part Split Routine” where you’ll train 1 or 2 major muscle groups per workout and focus on doing several different exercises for those muscle groups to work all aspects of the muscles from various angles and positions.
Or a “Total Body Routine” where you’ll train all your major muscle groups in a single workout. With this approach you have to limit the number of exercises performed, usually just 1 exercise per body part, in order to train your entire body.
Now there are advantages to both styles of training, it’s not that one is “right” or “wrong”, because bodybuilders have made impressive muscular gains using body part split routines, total body routines, and everything in between.
With this Upper Body / Lower Body Rotational Split Routine we’re going to try and combine the best of both styles of training into a single workout program.
You’ll be working upper body during one workout, and lower body during the next workout. So, your body part frequency is going to be relatively high, if you train 4 days per week, you’ll work each major muscle group twice per week.
Each workout will include 1-2 exercises per muscle group, but we’re going to rotate through different exercises for each workout. So, over the course of the entire program you’ll get to perform a variety of different exercises for each muscle group.
This is the very first workout of the program – Upper Body 1 A:
*Note: do as many progressively heavier warm up sets as you feel you need for each exercise.
Incline Bench Press
– work up to 2 heavy sets of 8-10 reps
Pec Deck Fly
– work up to 2 heavy sets of 10-12 reps
Side Lateral Raise
– work up to 2 heavy sets of 10-12 reps
Face Pulls
– work up to 2 heavy sets of 10-12 reps
Lat Pull Downs
– work out up 2 heavy sets of 10-12 reps
Bent Over Rows (with a reverse grip)
– work up to 2 heavy sets of 8-10 reps
Abdominal Planks with TRX Straps
– 3 sets of 20+ reps
Up & Down Push Up Planks
– 3 sets of 20+ reps
In the video you’ll see the entire training session, including the pre-workout warm up and post workout stretching.
If you’d like to download the complete Upper / Lower Body Rotational Split Routine Program along with all my best workout programs, than check out the Total Fitness Bodybuilding “Inner Circle” members website at:
==================================
Namaste by Audionautix is licensed under a Creative Commons Attribution licence (
Artist:
source
