Adarq.org

Just having a look at the KB's ultimate split.  Has anyone had any experience with it? 

Looks like it's an interesting program and I'm thinking about giving it a shot.

Foundational Split

Set up 2 upper body workouts and 2 lower body workouts and alternate between them on an every other day basis with weekends off.

Workout 1: is Chest, Chin-ups, and arms in that order

Workout 2: is Squats, hamstrings, calves and forearms in that order

Workout 3: is Shoulders, Rows, chest, and arms in that order

Workout 4: is Deadlifts, squats, calves, and forearms in that order


Monday (workout 1)

Bench Press or Board press variation 4 x 3-5

Wide Grip chin 4 x 6

Incline Dumbbell Bench Press 3 x 8

Barbell or Dumbbell Curl 3 x 8

Skull Crushers 3 x 10


Wednesday (workout 2)

Squat or box squat 4 x 5

Glute/Ham Raises or pullthroughs 3 x 10

Ab work 3 x 10

forearms 2 x 20-30


Friday (workout 3)

Incline bench press or Shoulder Press 4 x 5

Rows 4 x 8

Tricep pushdowns 2 x 10

Preacher curl 2 x 10

Ab work 3 x 10


Monday (workout 4)

Deadlift or rack deadlift 4 x 5

Single leg squat variation 2 x 10

Calf Raises 3 x 15

Forearms 2 x 20

sick.

nicer than KF's adistar's.