Shavis Higa's training split

Flex, July, 2009

DAY             WORKOUT

MONDAY     Chest and triceps

TUESDAY    Back and biceps

WEDNESDAY  Off

THURSDAY   Quadriceps, hamstrings and calves

FRIDAY     Deltoids and trapezius

SATURDAY   Off

SUNDAY     Off

NOTES: Hawaii's Shavis Higa, who won the USA lightweight class in 2007
and welterweight class in 2008, plans to be a middleweight at this
year's USA. Last year, Higa used a three-on, one-off split, working
each bodypart once every four days, but he switched to a four-days-per-
week split this year, stating, "I need more rest days to keep my
glycogen levels full, and the extra rest days allow me to add extra
meals and make the gains to move up another weight class."