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jessie1
05-24-2009, 08:19 PM
Hey everyone,
Im new to this forum and Im doing Dave's diet for females. I want to lean out and tone up using a upper/lower split (2 days on and 2 days off) and I was wondering if anyone has a sample split that I could follow :)
Thanks, any help will be appreciated!

ironwarrior22
05-24-2009, 10:11 PM
Here is a sample.
Day 1: upper
Warm up:
superset pushups, plank(45 sec), and oblique twists for 2-3 sets 20-30 reps
Working sets:
pull ups 2-3 sets 8-15 reps
barbell row 2-3 sets 8-15 reps
incline dumbell press 2-3 sets 8-15 reps
side laterals 2-3 sets 12-15 reps
ez bar curl 2-3 sets 8-15 reps
dips 2-3 sets 8-15 reps

Day 2: lower
Warm up: superset body weight lunges to the front and sides and lying oblique twists
Working sets:
standing calf raises superset with seated ez bar tibialis curls 2-3 sets 12-15 reps
squats 2-3 sets 12-15 reps
unilateral leg press 2-3 sets 12-15 reps
stiff leg deadlift 2-3 sets 12-15 reps
leg raises superset with cable crunches

I would suggest changing excercises every workout between 2-4 different excercises per body part.