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Old 12-03-18, 12:41 PM  
Sharaz
 
Join Date: Jul 2011
Location: South Florida
Lower Body, Upper Body (Focus: LB & Abs)

Lower Body, Upper Body

Focus: Lower Body, Abs
Type: 6 Day Split
Duration: 9 Weeks (1 Recovery Week)
Days Per Week: 6

Day 1: LB Power
Day 2: UB & Cardio Circuit + Abs
Day 3: LB Strength (6-8 reps)
Day 4: UB Strength + Abs (6-8 reps) Back, Chest or Shoulders (choose two)
Day 5: LB Endurance
Day 6: UB & Cardio Circuit + Abs
Day 7: Off

Weeks 1 -4
Day 1: Drill Max Leg Blast Premix
Day 2: LIC Upper Body Circuit + Abs
Day 3: Slo-Mo Legs
Day 4: Slo-Mo Back, Chest or Shoulders + Abs
Day 5: Butts & Guts
Day 6: Body Max 2 Cardio & Weights Premix
Day 7: Off

Recovery Week
Low Intensity Workouts
-Walking
-Yoga
-Stretching

Weeks 5-8
Day 1: Body Max 2 Scramble Eggs Premix
Day 2: Cardio & Weights
Day 3: Slow & Heavy Legs (two rounds)
Day 4: Slow & Heavy Back, Chest or Shoulders, Butts & Gutts Stability Ball Abs
Day 5: Legs & Glutes
Day 6: HSTA Cardio & Upper Body (two rounds), Butts & Guts Core
Day 7: Off

Notes:
-Focus on progressive overload adding weight and intensity.
-UB & Cardio Circuits aiming for only 2-3 sets per muscle group working small muscle groups as well.
-The same split concept will be followed Weeks 5-8 but workout selections changes to avoid adaptation or plateau.
-Make sure to stretch after each workout. Full Flexibility workout to be added on rest day as needed.
-Butts & Guts / Legs & Glutes Original WO or Premix of choice but including Floor Work
-Cardio & Weights and HSTA w/o combination moves. Perform UB exercises only.
-Rotation can be modified to 4-day split extending the plan to 12 weeks.
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