The Ultimate 30-Day Beginner's Guide To Fitness Day 25

Experienced trainees often set their schedules by bodypart-specific training days. Today, you're going to get a taste of the type of advanced bodybuilder-style training that helped Steve Cook build a pro-level physique!

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For the most part, you've performed full-body strength workouts up to this point in the Optimum Nutrition 30-Day Ultimate Beginner's Guide to Fitness. Today, you're going to try the first half of a classic bodybuilding "split," where you train only one part of the body at a time.

You might recall that you performed a split back in week two, using "ramped" sets that progressed in weight. During today's workout, you'll stick with "straight sets," which use the same weight across all sets, in a classic muscle-growth rep scheme: 3 sets of 12 reps.

Steve Cook, who knows a thing or two about building muscle, will tell you more about today's workout.

Ultimate 30 Day Beginners Guide To Fitness: Day 25
Watch The Video - 02:41


Day 25 Challenge

  • Perform a bodybuilding-style upper body workout.

There are as many different types of splits are there are different bodies. Some classic ones include workouts that focus on the pushing muscles or pulling muscles, or others which isolate certain body parts like the chest, shoulders, or legs. If you've ever heard somebody complaining about their "leg day," then they were following a split.

Splits are a fairly advanced technique, and it's a good idea to build a foundation with full-body workouts before doing them consistently. But with time and experience, you'll discover this approach can get results in stubborn areas that won't respond do anything else!

Cable Crossover

Key Terms

  • Tri-Set: Three exercises performed back-to-back with no rest between exercises.

  • Triple dropset: After performing the final rep of a given set, drop the weight by 20-25 percent and lift to exhaustion. Repeat this technique two more times for a total of three "drops."

Beginner's Bodybuilder Workout
Warm-up
Superset
Tri-Set
Superset
  
Cool-down/Foam roll

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