|
Training Split: 4 day split.
This is a four day split routine with a day off after every two days of training. I do cardio every day and extra on my off days.
I vary my cardio training between stationary bike, treadmill, cross trainers, stairmaster or running.
I also change up the
exercises used in my program; I try to keep my body guessing and always force the last two reps out of every set. One of my training
principles is to not get caught up on numbers and just listen to your body.
Monday |
| BODYPART |
EXERCISE |
SETS |
REPS |
NOTES |
| Shoulders |
Military Press |
4 |
10 |
|
| Shoulders, Traps |
Upright Rows |
4 |
10 |
|
| Shoulders |
Superset: Front Raises with Lateral Raises |
3 |
10 |
|
| Traps |
Shurgs |
4 |
20 |
|
| Cardio |
Exercises will vary. |
|
30 minutes |
Following workout. |
Tuesday |
| BODYPART |
EXERCISE |
SETS |
REPS |
NOTES |
| Back, Lats |
Front Lat Pulldowns |
4 |
10 |
|
| Back, Lats |
Seated Rows |
4 |
10 |
|
| Back, Lats |
Single Arm Rows |
4 |
10 |
|
| Biceps |
Single Arm Hammer Curls |
3 |
10 |
|
| Biceps |
Preacher Curls |
4 |
10 |
|
| Biceps |
Straight Bar Curls |
3 |
10 |
|
| Biceps |
Top Cable Curls |
4 |
10 |
|
| Cardio |
Exercises will vary. |
|
30 minutes |
Following workout. |
Wednesday |
| BODYPART |
EXERCISE |
SETS |
REPS |
NOTES |
| Cardio |
Exercises will vary. |
|
60 minutes |
Cardio performed at low end of target heart rate for duration of workout. |
Thursday |
| BODYPART |
EXERCISE |
SETS |
REPS |
NOTES |
| Quads |
Leg Sled |
5 |
10 |
|
| Quads |
Front Squats |
3 |
10 |
|
| Quads, Hams |
Lunges |
3 |
10 |
|
| Quads |
Leg Extensions |
4 |
10 |
Singles following each set x2 on each set. |
| Hamstrings |
Leg Curls |
4 |
10 |
Singles following each set x2 on each set. |
| Calves |
3-Way Calf Raises |
4 |
12 |
|
| Cardio |
Exercises will vary. |
|
30 minutes |
Following workout. |
Friday |
| BODYPART |
EXERCISE |
SETS |
REPS |
NOTES |
| Chest |
Flat Bench Press |
5 |
10 |
|
| Chest |
Incline Bench Press |
3 |
10 |
|
| Chest |
Flyes |
4 |
12 |
|
| Chest |
Cable Flyes |
4 |
10 |
Can use Pec Deck. |
| Triceps |
Skull Crushers |
4 |
12 |
|
| Triceps |
Superset: Cable Pressdowns with Cable Overhead Extensions |
3 |
12 |
|
| Triceps |
Tricep Dips on Bench |
4 |
Failure |
Using bodyweight. |
| Triceps |
Tricep Dips on Dip Bar |
4 |
Failure |
Using bodyweight. |
| Cardio |
Exercises will vary. |
|
30 minutes |
Following workout. |
Saturday |
| BODYPART |
EXERCISE |
SETS |
REPS |
NOTES |
| Cardio |
Exercises will vary. |
|
60 minutes |
Cardio performed at low end of target heart rate for duration of workout. |
Sunday |
| BODYPART |
EXERCISE |
SETS |
REPS |
NOTES |
| Repeat training split. |
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