Student Aesthetics Upper Lower Split

 

Day 1: Upper Body strength

Exercise

Reps

Sets

Paused Bench press Incline Bench Press Weighted Pullups Barbell Or Pendlay row Overhead Press Rope Facepull Incline dumbbell curl Decline Skullcrusher

3-5

3-4

Rest (in minutes) 3-5

5

3

2-3

3-5

3-4

3-5

5

3

2-3

5-7

3

2-3

8

2

2

6-8

3

2

6-8

3

2

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Day 2: Lower Body strength

Exercise

Reps

Sets

Squat Deadlift Hack Squat Glute-Ham Raises Standing Calf Raises Weighted Knee Raises Cable Crunch

3-5 2-4 6-8 6-8

3-4 3-4 3 3

Rest (in minutes) 3-5 3-5 2-3 2-3

5

5

1,5-2

10-15

4

1

10-15

4

1

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Day 3: Upper Body hypertrophy

Exercise

Reps

Sets

Incline Dumbbell Press Cable Flyes Dumbbell Row Close Grip Pulldown Seated Dumbbell Press Lateral Raises* Reverse Flyes (Dumbbells Or Machine) Hammer Curl Pushdown

8-10

3-4

Rest (in minutes) 1,5-2

10-15 8-10

3-4 3-4

1-1,5 1,5-2

10-15

3-4

1-1,5

8-10

2-3

1,5-2

Pause

At

top

10-15

3

1-1,5

10-12

3

1-1,5

10-12

3

1-1,5

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Day 4: Lower Body hypertrophy Exercise

Reps

Sets

Front Squat Stiff Legged Deadlift Lunges Leg Extensions Leg Curls* Standing Calf Raises Seated Calf Raises Ab roller Hanging Leg Raises    

8-10 8-10

3-4 3-4

Rest (in minutes) 1,5-2 1,5-2

10-12 10-15

2-3 2-3

1-1,5 1

Pause 10-15

At 3

bottom 1

15-25

3

1

MAX 10-15

4 4

1-1,5 1

*  Rest  Pause  Technique:   -­‐  Pick  a  weight  that  you  can  perform  8  reps  with.  (should  be  heavy)   -­‐  Take  10-­‐20  seconds  rest   -­‐  Drop  the  weight  by  50%   -­‐  Perform  another  8  reps,  but  pause  at  the  top/bottom  of  the   movement  depending  on  the  exercise  for  1  second.   -­‐  Take  1  minute  rest   -­‐  Repeat  the  above  2  times.  (So  3  drop  sets  in  total)   -­‐  After  having  done  this  cycle,  pick  the  weight  that  you  were  able  to   do  paused  and  perform  as  many  reps  as  possible  for  1  set  (not   paused)  

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