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Training Split

Posted Mar 29 2012 4:28pm




This is one of my training programs, if you are looking for a new training split/program you might want to try it out. You can add cardio sessions too if you like. I rarely post workouts that I haven't already done. This training schedule is advanced for someone that has already been lifting and understands the exercises and proper form. Check it out guaranteed to jack you up!

Day One - Chest & Back

  • DB Chest Press 4 Sets of 10 Reps
  • Barbell Bent Over Rows 4 Sets of 10 Reps
  • Incline Barbell Bench Press 4 Sets of 10 Reps
  • Pec Dec or Flys 3 Sets of 10 Reps
  • Pull-Ups Wide Grip 4 Sets of 10 Reps
  • Combo Lying Leg Raise/Bench Press

Day Two - Legs & Abs

Warm-up with 50 walking lunges (no weight)

  • Leg Press 4 Sets of 10 Reps
  • Weighted Floor Crunch 4 Sets of 20 Reps
  • Barbell Squats 4 Sets of 10 Reps
  • Leg Extensions 4 Sets of 10 Reps
  • Hanging Knee Raises 4 Sets of 10 Reps
  • Bench Rebounds 4 Sets of 15 Reps

Day Three - Shoulders & Biceps

Warm-up with 7 minutes of Rowing.

  • Seated DB Overhead Press 4 Sets of 10 Reps
  • Lateral Raises 4 Sets of 10 Reps
  • Standing Barbell Raises 4 Sets of 10 Reps
  • DB Front Raises 4 Sets of 10 Reps
  • DB Hammer Curl 4 Sets of 10 Reps

Day Four - Hamstrings/Glutes, Triceps and Abs

Warm-up with 25 Walking Lunges (no weight) followed by 25 close-hand Push-ups



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