Different training splits ...

[superqt4u2nv]

Hey Ladies,

I get asked a lot of questions regarding training splits. The first thing I ask is how much time do you have to commit to the gym and then I creat a lifting split based on that.

This is the basic 3 day split great for beginers and intermedidates:


Back and biceps 4-5 sets 8-12 reps each
Cable Seated Row
Cable Seated High Row
Cable Pulldown
Cable Close Grip Pulldown
Dumbbell Curl
Dumbbell Concentration Curl

Chest, shoulders and triceps 4-5 sets 8-12 reps each
Dumbbell Front Raise
Dumbbell Lateral Raise
Dumbbell Rear Lateral Raise
Dumbbell Incline Bench Press
Dumbbell Fly
Barbell Close Grip Bench Press
Cable Pushdown (with rope attachment)
Dumbbell One Arm Triceps Extension

Legs 4-5 sets 12-20 reps each
Lever Leg Extension
Barbell Full Squat
Sled 45° Leg Press
Cable Lying Leg Curl
Barbell Straight Leg Deadlift
Lever Seated Calf Raise (plate loaded)
Lever Standing Calf Raise (plate loaded)

 

[curvymommy]

Great Resource! I love clicking on each demo. I'm prolly the only chic in the gym who pulls up youtube on my phone to check if I'm doing the correct cable thingy I have planned I'll do more homework before I leave the house now.

Anyway...thank you!

 

[superqt4u2nv]

Great Resource! I love clicking on each demo. I'm prolly the only chic in the gym who pulls up youtube on my phone to check if I'm doing the correct cable thingy I have planned I'll do more homework before I leave the house now.

Anyway...thank you!

Glad I could help I love that webiste it helps me from trying to have to explain how to do an exercise via PM's so much easier to show then to put it into words.

 

[curvymommy]

One more thing if you don't mind...

Do you recommend doing these routines Monday, Wed, Fri? I like to go to the gym M-F so on the other two days maybe do cardio? Also, how much cardio should I tack on the end of my workout? Right now I do about 20-30 min stepmill and 10 rowing. Also been doing a 7 min warm up.

 

[superqt4u2nv]

One more thing if you don't mind...

Do you recommend doing these routines Monday, Wed, Fri? I like to go to the gym M-F so on the other two days maybe do cardio? Also, how much cardio should I tack on the end of my workout? Right now I do about 20-30 min stepmill and 10 rowing. Also been doing a 7 min warm up.

Yes a 3 day split is best with a lifting rest day in between. The step mill after lifting 20-30 minutes is plenty rowing would be great on Monday when you do back.

Tuesday, Thursday and Saturday you could do HITT cardio workout 5-10 minute warm up with 10 hit cycles and then a 5-10 minute cool down.

When you do the step mill now what level are you doing it at?

 

[curvymommy]

Yes a 3 day split is best with a lifting rest day in between. The step mill after lifting 20-30 minutes is plenty rowing would be great on Monday when you do back.

Tuesday, Thursday and Saturday you could do HITT cardio workout 5-10 minute warm up with 10 hit cycles and then a 5-10 minute cool down.

When you do the step mill now what level are you doing it at?

Ok, sounds great. Cutting and pasting all that

On the step mill I do around level 7-10 w/intervals going as low as 3 or 4 (don't laugh! I'm no bad ass up there just glad to not fall off).

Sometimes if I'm going real slow I'll do a skip step with a little leg lift glute squeeze maneuver. Also on the slow intervals I turn to angle feet left or right to work inner and outer quads.

I used to LMAO at ppl doing some of the things I do on there but find that it really makes me sweat and shake so that must be good.

 

[superqt4u2nv]

4 Day Split 2 days on 1 off

Back 4-5 sets 8-12 reps each
Barbell Deadlift
Dumbbell Bent-over Row
Assisted Pull-up
Assisted Close Grip Chin-up

Chest and Shoulders 4-5 sets 8-12 reps each
Dumbbell Lateral Raise
Dumbbell Arnold Press
Dumbbell Seated Rear Lateral Raise
Dumbbell Fly
Dumbbell Incline Bench Press
Barbell Decline Bench Press

Arms 4-5 sets 8-12 reps each
Barbell Curl
Dumbbell Incline Curl
Dumbbell Concentration Curl
Dumbbell One Arm Triceps Extension
Cable Pushdown (with rope attachment)
Cable One Arm Pushdown


Legs 4-5 sets 12-20 reps each
Barbell Full Squat
Lever Leg Extension
Lever 45° Leg Press (plate loaded)
Barbell Straight Leg Deadlift
Lever Lying Leg Curl
Lever Donkey Calf Raise
Lever Seated Calf Raise (plate loaded)

 

[superqt4u2nv]

This is my advanced on cycle contest split:

Monday Tuesday and Wednesday are done in the morning moving very fast no more than 30 seconds between sets. Most things are super seted or giant sets the exercise here change frequently often cable/machine light DB follow it up with 20-30 minutes on the step mill.

Monday
4-5 sets 8-16 Reps Light Back and Biceps
One Arm Bent-over Cable Row
Cable Seated High Row Wide Grip Bar
Cable Seated Row
Pulldown
Close grip pull down
Reverse Grip Pull down
Ez Curl Cable
Rope Curl Cable
Single Arm Cable Curl

Tuesday
4-5 sets 8-16 Reps Light Chest Shoulders and Triceps
Incline Dumbell Fly
Incline Dumbell Press
Cable Fly
Cable Side Lateral
Cable Front Raise
Cable Rear Delt Row
Cable Tricep Extention
Cable Rope Pushdown
Single arm Push Down

Wednesday
4-5 sets 10-20 Reps Light Legs
Leg extention both legs
Single legs toes pointed in and out
Pile Squats
Step Up
Single leg Split Squat
Seated Leg Curl
Lying Leg Curl
Hamstring Raise
Single leg calf raise body weight

Thursday OFF

Friday, Saturday and Sunday is heavy average rest between sets is 60 seconds

Friday
4-5 sets 5-10 Reps Heavy Back
Rack Deadlifts
Hammer Row
Wide Grip Pull Ups
Close Grip Pull Ups
One Arm Dumbell Row

Saturday
4-5 sets 6-12 reps Heavy Shoulders and Arms
Dumbell Side Laterals
Hammer Strength Shoulder Press
Upright Row
21’s
Preacher Curls
Dumbell concentration Curl
Close Grip Bench Press
Skull Crushers


Sunday
4-5 sets 5-10 Reps Heavy Legs
Squat
Stiff legged deadlifts
Reverse hack squat
Leg Press
Smith Standing Calf Raise
Seated calf rasie

 

[OMEGA]

SuperQT for Elite MOD!

 

[slat1]

I am pressed for time and have been doing the following at lunch during the week:

Monday - Chest

Tuesday - Back

Wednesday - Legs

Thursday - Shoulders

Friday - Arms

I am in and out of there in an hour with showering etc.