This workout is for this trainee who past the beginner phase or at least 6 months of training.
Points To Remember
- You will split your body in two sessions
- Train three days per week on nonconsecutive days and alternating workouts (workout 1 on Monday, workout 2 on Wednesday, one on Friday, two on Monday and so on).
- Perform each workout 3 times in a 2-week period.
- Do one light warm up set of 15 reps prior to the workout set on every exercise.
- Use a weight that let you hit failure around the 8 reps. When you reach 8 reps add more weight.
- The rest should be 1 1/2 minutes.
- Perform each one of the exercises in good form.
Workout 1
Here's A Printable Log Of This Workout!
Here's A Printable Log Of This Workout!
Legs | Squats - 6x8 |
Leg Press - 3x8 | |
Leg Curl - 4x8 | |
Standing Calf Raises - 3x8 | |
Incline Dumbbell Press - 3x8 | |
Incline Flyes - 3x8 | |
Chest | Flat Bench Press - 4x8 |
Triceps | Lying Triceps Ext - 4x8 |
Pushdowns - 3x8 | |
Abs | Forward Crunches - 3x8 |
Here's A Printable Log Of This Workout!
Workout 2
Back | Deadlift - 4x8 |
Barbell Rows - 3x8 | |
Pulldowns - 3x8 (use close or wide grip) | |
Shoulders | Military Press - 4x8 |
Lateral Raises - 3x8 | |
Traps | Dumbbell Shrugs - 4x8 |
Biceps | Barbell Curls - 4x8 |
Incline Dumbbell Curls - 3x8 | |
Abs | Leg Raises - 3x15-20 |
Here's A Printable Log Of This Workout!
Stay on this type of training for about 6 months before you move to the next step.
Click Here For The Beginner Workout
Thanks,