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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com            
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             FITNESS TIPS FOR 8/22/2001                  
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MY FOUR DAY SPLIT ROUTINE
by Barry Frisby

I have been lifting regularly for about 10 years and consider 
myself an avid lifter.  I recently was found a really good 
workout.  It is a good routine and appears fundamentally 
sound routine.  My partner and I both have made a lot of 
gains in the weight we can move, and body size on this 
routine.  The program looks something like this:

The original routine called for a Monday-Tuesday, 
Thursday-Friday split, but because of work and a personal 
life we had to adapt the routine to the
following days.

Sunday - Upper body day

Flat bench - heavy 5 sets of 10 reps
Incline bench - heavy 5 sets of 10 reps
Close grip bench - heavy 5 sets of 10 reps
Lat. pull downs - 80% of other day's weight 5 sets of 10 reps
dumbbell rows - 80% of other day's weight 5 sets of 10 reps
straight bar curls - heavy 5 sets of 10 reps
Heel High set ups  5 sets of 30 (to perform this exercise
put your feet up on a bench with your butt on the ground, 
have someone sit on you feet and perform a full sit up).

Tuesday - Lower body day

Dead lift - heavy 5 sets of 10 reps
Squat - 80% of other day's weight 5 sets of 10 reps
Leg Press - 80%  of other day's weight 5 sets of 10 reps
Leg extension - 80% 5 sets of 10 reps 
Heel High set ups 5 sets of 30 (to perform this exercise
put your feet up on a bench, have someone sit on you 
feet and perform a full sit up).

Thursday - Upper body

Lat. pull downs -Heavy 5 sets of 10 reps
Dumbbell rows - Heavy  5 sets of 10 reps
Flat bench - 80% of other days weight 5 sets of 10 reps
Incline bench - 80% of other day's weight 5 sets of 10 reps
Close grip bench - 80% of other day's weight 5 sets of 10 reps
straight bar curls - 80% of other day's weight 5 sets of 10 reps
Heel High set ups 5 sets of 30 (to perform this exercise 
put your feet up on a bench, have someone sit on you feet 
and perform a full sit up).

Friday - Lower body

Squat - heavy 5 sets of 10 reps
Dead lift - 80% of other day's weight  5 sets of 10 reps
Leg Press -  heavy 5 sets of 10 reps
Leg extension - heavy  5 sets of 10 reps Heel High set ups 5 
sets of 30 (to perform this exercise put your feet up on a bench, 
have someone sit on you feet and perform a full sit up).

You follow this same routine for 4 weeks.  Then for the next 4
weeks you keep the exact same exercises in the same order 
but change the reps for to 5 instead of 10.  So the next 4 
weeks are 5 sets of 5 reps.

The final 3 weeks of this program is the power lifting phase.  
During these 3 weeks you keep the exact same exercise 
in the same order but do 5 sets of 3 reps. Then you take 
a week off for the 4th week and start fresh with 5 sets of 10.

A quick overview of this program is:

4 weeks of 5 sets of 10 reps
4 weeks of 5 sets of 5 reps
3 weeks of 5 sets of 3 reps
1 week off
Start cycle over again.

It is really important to write down your lifts so you will know 
what weight to start with once you start a new cycle.

This is a good routine and I gained about 20-lbs. of 
bodyweight in about six months.  My partner went from dead 
lifting 135 lbs. to almost 400 lbs. for 3 reps by the final cycle. 
Both of us were pushing around 430 lbs. on the squat 
(parallel) for 3 reps by the final cycle.  
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