Advanced Bodybuilding and Fitness Training - Barnett Training System

Upper/Lower Split Routine
Upper/Lower Split Routine
Upper Body							Lower Body
Upper Body							Lower Body
Exercise		SET	1	2	3	4	Exercise		SET	1	2	3	4
1	Incline Bench Press	Wt.	40%	50%	60%	70%	1	Squats or Leg Press	Wt.	40%	50%	60%	70%
1	Incline Bench Press	Reps	16	12	10	8	1	Squats or Leg Press	Reps	20	16	12	8
2	Dumbbell Bench Press	Wt.	40%	50%	60%	70%	2	Leg Curls	Wt.	40%	50%	60%	70%
2	Dumbbell Bench Press	Reps	16	12	10	8	2	Leg Curls	Reps	16	12	10	8
3	Lat Pull-downs	Wt.	40%	50%	60%	70%	3	Leg Extensions	Wt.	40%	50%	60%	70%
3	Lat Pull-downs	Reps	16	12	10	8	3	Leg Extensions	Reps	16	12	10	8
4	Cable Rows	Wt.	40%	50%	60%	70%	4	Stiff-Legged Deadlift	Wt.	40%	50%	60%	70%
4	Cable Rows	Reps	16	12	10	8	4	Stiff-Legged Deadlift	Reps	16	12	10	8
5	BB Presses	Wt.	40%	50%	60%	70%	5	Standing Calf Raise	Wt.	0%	0%	0%	0%
5	BB Presses	Reps	16	12	10	8	5	Standing Calf Raise	Reps	15	15	15	15
6	Laterals	Wt.	40%	50%	60%	70%	6	Crunches	Wt.	0%	0%	0%	0%
6	Laterals	Reps	16	12	10	8	6	Crunches	Reps	15	15	15	15
7	Alt. DB Curls	Wt.	40%	50%	60%	70%	7	Hip Thrust	Wt.	0%	0%	0%	0%
7	Alt. DB Curls	Reps	16	12	10	8	7	Hip Thrust	Reps	12	12	12	12
8	Tri. Push-downs	Wt.	40%	50%	60%	70%	-	-	-	-	-	-	-
		Wt.	40%	50%	60%	70%	-	-	-	-	-	-	-
		Reps	16	12	10	8	-	-	-	-	-	-	-
9	Preacher DB Curls	Wt.	40%	50%	60%	70%	-	-	-	-	-	-	-
9	Preacher DB Curls	Reps	16	12	10	8	-	-	-	-	-	-	-
10	French Presses	Wt.	40%	50%	60%	70%	-	-	-	-	-	-	-
10	French Presses	Reps	16	12	10	8	-	-	-	-	-	-	-