An Effective Bodybuilding Training Split

Monday & Thursday – Upper body workout (Chest, Back, Shoulders, Biceps & Triceps)

Tuesday & Friday – Lower body workout (Forearms, Thighs, Inner Thighs, Hamstrings, & Calves)

6 sets of 6 reps or 8 sets of 8 reps or 4 sets of 12 reps

- Workout for 30 – 40 minutes

- One exercise per body part

- Change exercise every 2 to 3 weeks

- 15 seconds rest between each set

- Muscles worked with intensity should be rested for 72 hours

For those who cannot do a split routine or are pushed for time, you can try working out the whole body for one hour twice a week.


#1 2010-12-02 20:55
Hello, Vince

I am planning on following this Effective split routine, can you just provide me with a plan that has exercises for this Split.

#2 2011-11-19 20:07
Sorry, Vince passed away years ago.

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