So you know how I changed to an upper/lower body split? Well, I’m freaking loving it. I feel so strong! It’s hard to say whether I’ve actually gotten stronger or more confident, but regardless, it’s so much more fun lifting heavier. If you’re curious as to what my split looks like, I’ll give you an idea of what I’ve been doing. For my big, compound lifts I’m using a 5×5 rep scheme, and for the more accessory-type movements I’m using a 8-10 or even 12-15 rep scheme. And I am in no way advocating that you should use this program. It’s just what I’m trying out at the moment.
BB Rows, BB flat bench press, chin ups (unassisted), seated DB overhead press, shoulder complex, bench crunches
ATG Back Squat (deep….like hamstrings to calves deep),Romanian Deadlift, Bulgarian Split Squats (These will make a grown man cry. Srsly.), SHELCs (Supine Hip Extension to Leg Curl), kettlebell swings, reverse crunches
Day 3: Off (Maybe sprints, a metabolic circuit, or just a long walk. It depends on how I’m feeling.)
Push presses, pull ups (Unassisted), incline DB bench press, single arm DB rows, bicep curls supersetted with lying overhead tricep extensions, bicycle crunches
Conventional deadlift, BB hip thrusters, walking lunges, step-ups, hyperextensions
Day 6: Off (Same as day 3.)
Day 7: REALLY OFF (Okay…probably a walk.)
You may be thinking, “wow…she’s not doing like 12 different exercises per session.” Um, yeah. That kind of volume just isn’t necessary. I’m taxed by the end of these workouts (which believe it or not, take me nearly an hour) and I’m hitting all of my muscle groups pretty hard and heavy….twice a week.
Also, I’d like to note that I’ve been walking my dog for at least 3 miles every morning of the week. The little guy won’t leave me alone if I don’t! But who can say “no” to this face?
Also, maybe a couple days a week I’ll do some hill sprints or something, but I’m not doing loads of cardio. I must say that my weight is up right now and my diet hasn’t been immaculate lately, but I can still see my abs…pretty clearly actually. So, frankly, my weight doesn’t bother me too much, especially since I’ve been lifting heavier. Besides, my clothes fit me just fine….except in the lats and shoulders. But I’m not gonna complain about that!