repost :This you can o at home with free weights This Full Body should be performed on Mondays, Wednesday and Friday. Barbell Squats: 2 sets of 12 reps Dumbbell Lunges: 2 sets of 12 reps Barbell Seated Calf Raise: 2 sets of 15 reps One Arm Dumbbell Rows: 3 sets of 12 reps Push-Ups: 3 sets to failure Arnold Press: 2 sets of 10-12 reps Side Lateral Raise: 2 sets of 12-15 reps Lying Triceps Press: 2 sets of 12 reps Barbell Curls: 2 sets of 12 reps Upper Lower Split: Intermediate Workout Program The upper lower split is usually the next step after the full body split. An upper lower split offers a little more variety in exercise choice as your entire body is now broken into 2 different workouts. Perform the upper body exercises on Mondays and Thursdays and lower exercises on Tuesdays and Saturdays. Upper Body: Barbell Bench Press: 4 sets of 8 reps Bent Over Barbell Row: 4 sets of 8 reps Push Ups: 2 sets to failure Barbell Shoulder Press: 2 sets of 8-12 reps One Arm Side Lateral: 2 sets of 12 reps Close Grip Bench Press: 3 sets of 8 reps Dumbbell Curls: 3 sets of 10 reps Lower Body: Barbell Deadlifts: 4 sets of 6-8 reps Front Barbell Squats: 4 sets of 6-8 reps Dumbbell Step Ups: 3 sets of 12 reps Barbell Lunges: 3 sets of 12 reps Freehand Jump Squat: 3 sets of 25 reps Standing Dumbbell Calf Raise: 3 sets of 15 reps Body Part Split: Advanced Workout Program Finally we arrive at the body part split which is the most advance of the workout splits. Each day is dedicated to one or two muscle groups so you can put maximum energy and use plenty of variety to hit each muscle group. Monday: Arms Barbell Curls: 3 sets of 8 reps Close Grip Bench Press: 3 sets of 8 reps Dumbbell Alternating Bicep Curls: 3 sets of 10 reps Seated Triceps Press: 3 sets of 10 reps Concentration Curls: 2 sets of 15 reps One Arm Pronated Dumbbell Triceps Extension: 2 sets of 15 reps Tuesday: Chest Barbell Bench Press: 3 sets of 5 reps Dumbbell Bench Press: 3 sets of 8-12 reps Dumbbell Flyes: 3 sets of 12 reps Push Ups: 2 sets to failure Wednesday: Off Thursday: Back Bent Over Barbell Rows: 2 sets of 8 reps Reverse Grip Barbell Rows: 2 sets of 8 reps Bent Over Two Arm Long Bar Row: 3 sets of 12 reps Bent Over Two Dumbbell Row: 3 sets of 12 reps Stiff Leg Barbell Good Morning: 3 sets of 10 reps Friday: Shoulders Dumbbell Shoulder Press: 3 sets of 8-12 reps Side Lateral Raise: 3 sets of 12 reps Seated Bent Over Rear Delt Raise: 3 sets of 12 reps Bradford/Rocky Press: 2 sets of 8-12 reps Barbell Shrugs: 3 sets of 8 reps Saturday: Legs Barbell Squats: 3 sets of 5-8 reps Barbell Deadlifts: 3 sets of 5-8 reps Dumbbell Rear Lunge: 2 sets of 12 reps Barbell Lunge: 2 sets of 12 reps Dumbbell Step Ups: 3 sets of 15 reps Standing Dumbbell Calf Raise: 4 sets of 15 reps Sunday: Off
Posted on: Thu, 30 Jan 2014 03:15:54 +0000
Trending Topics
Recently Viewed Topics
© 2015