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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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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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