Bodybuilding.com - Randy Herring - Full-Body & Split Workouts For Beginner, Intermediate & Advanced!

Get three intense workouts right here! Workouts range from beginner up to Advanced - Full body and split training also used. Try them and see how they work.

Full-Body & Split Workouts For Beginner, Intermediate & Advanced!

By: Randy Herring

Beginner Full-Body:
Each Muscle Group Trained Three Times Per Week

Full Body Routine:

Abs:

Floor crunches - 1 set for 10-15 reps
Reverse crunches - 1 set for 10-15 reps
Oblique crunches - 1 set for 10-15 reps

Chest (4 sets):

Bench Press (2 sets)
Dumbbell Flyes (2 sets)

Back (4 sets):

Lat Pulldowns (2 sets)
Seated Cable Rows (2 sets)

Front and Side Shoulders (4 sets):

Military or Dumbbell Press (2 sets)
Lateral Raises (2 sets)

Arms (3 sets each):

Barbell or Cable Curls (3 sets)
Cable Pushdowns or Lying Tricep Extensions (3 sets)

Legs (Quads - 4 sets, Hams - 3 sets, Calves - 3 sets):

Standing Calf Raises (3 sets)
Leg Press or Squats (2 sets)
Leg Extensions (2 sets)
Seated or Lying Leg Curls (3 sets)

print Click Here For A Printable Log Of Beginner Full-Body.

Click Image To Enlarge.
Bench Press.

Intermediate 4-Day Split:
Each Muscle Group Trained Twice A Week

Abs:

Sit-up crunches - 1 set each for 10-15 reps
Leg raises - 1 set each for 10-15 reps
Oblique twists - 1 set each for 10-15 reps

print Click Here For A Printable Log Of Intermediate Abs.

Monday / Thursday - 23 Sets:

Chest (6 sets):

Deltoids (front - 3 sets; side - 2 sets):

Dumbbell Press (3 sets)
Dumbbell Lateral Raises (2 sets)

Biceps (5 sets):

Barbell Curls (3 sets)
Dumbbell Incline Curls (2 sets)

Forearms (2 sets):

Reverse Curls (1 set)
Wrist Curls (1 set)

Triceps (5 sets):

Lying Tricep Extensions (3 sets)
Seated Dumbbell Extensions (2 sets)

print Click Here For A Printable Log Of Intermediate Monday / Thursday.

Click Image To Enlarge.
Lying Tricep Extensions.

Tuesday / Friday - 25 Sets:

Legs (Calves - 5 sets, Quads - 6 sets; Hams - 5 sets):

Standing Calf Raises (3 sets)
Seated calf raises (2 sets)
Barbell Squats (2 sets)
Leg Press (2 sets)
Leg Extensions (2 sets)
Seated Leg Curls (3 sets)
One Leg Curls (2 sets)

Back (6 sets):

Rear Delts (3 sets):

Dumbbell Bent-over Rear delt laterals (2 sets)
Cable Rear Delt Rows (1 set)

print Click Here For A Printable Log Of Intermediate Tuesday / Friday.

Advanced 5-Day Split:
Each Muscle Group Trained Once Every Six Days

Day 1: Abs, Chest - 18 sets

Abs (2 sets each):

Chest (3 sets each):

print Click Here For A Printable Log Of Day 1.

Click Image To Enlarge.
Incline Bench Press.

Day 2: Back, Rear Delts, Biceps, Forearms - 33 sets

Back (3 sets each):

Rear Delts (3 sets each):

Biceps (3 sets each):

Forearms (2 sets each):

print Click Here For A Printable Log Of Day 2.

Day 3: (OFF) REST

Day 4: Abs, Delts, Triceps - 27 sets

Abs (2 sets each):

Front Delts (3 sets each):

Dumbbell or Barbell Press
Front Raises

Side Delts (3 sets each):

Triceps (3 sets each):

print Click Here For A Printable Log Of Day 4.

Day 5: Calves, Quads, Hams - 30 sets

Calves (3 sets each):

Quads (3 sets each):

Hams (3 sets each):

print Click Here For A Printable Log Of Day 5.

Click Image To Enlarge.
Barbell Squats.

Day 6: (OFF) REST

Day 7: Repeat Cycle (Back To Day 1)

Randy Herring

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