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REG PARK UPPER-LOWER SPLIT

reg park upper lower split

In the words of Reg Park: “I didn’t have a favourite workout routine.  I have done every routine and every exercise in the book, but like most advanced trainers, I have found what exercises and what routines give me the best results.  What is good for one man isn’t necessarily good for somebody else.  My bodyweight fluctuated between 230 and 245 during those years.  Here is a routine I used around 1956-1957 with good results:”

Deltoids and Upper Back

– Behind the neck press – 4-10 Sets, 5 Reps.

– Dumbbell Lateral Raises – 5-10 Sets, 10 Reps

Chest

– Bench Press – 5-10 Sets, 2 Reps

Thighs

– Squat – 5×5

– Hack squats – 5×5

Biceps

– Barbell Curl – 5 Sets, 5-8 Reps

– Incline Dumbbell Curls – 5 Sets, 5-8 Reps

Triceps

– French Press – 5 sets, 5-8 reps

Calves

– Calf Raises – 5×25

– Donkey Calf Raises – 5×25

Back

– Pullups 5-8 Sets, 3 Reps.

– Chins Behind Neck 5-8 Sets, 5-8 Reps (weights tied to waist.)

Waist and Trunk Area

– Leg Raises – 100 or more Reps.

Reg Park said: “I alternated upper and lower body exercises on different days.  I worked each muscle group for approximately one half hour.  I also practiced forces breathing between sets.  I also feel that one must have the right mental attitude when working out.  You must drive yourself hard all of the time.  Don’t fool around, keep talk to a minimum, maybe a joke or wisecrack to ease the tension.  Relax completely between exercises and concentrate only on the weight when exercising.  Have one or two training partners to assist you, if possible.  I also disliked working out in front of mirrors.”

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