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Split Body workout #2

Description:
Type of Workout:
Fat Loss
Days in Workout:
6
 
 

Monday

Targeted Muscle Group: Lower Body

Exercise Sets Reps Weight

AM Spin Class HIIT focus

 0 0

PM workout

 0 0

A1. Back Squat

 4 13 135

A2. Single stiffleg dead lift

 4 18 35 db

B1. Decline leg press

 3 30 110 (15 reps close stance ..15 reps wide stance)

B2. Bulgarian spit squats

 4 18 20 lb Dumbbells

C1. Leg ext.

 3 20 40 l

C2. Jumping lunges

 3 0 15 reps both sides

D1. incline calve raise

 0 100 100 reps to failure
 
 
 

Tuesday

Targeted Muscle Group: cardio HIIT

Exercise Sets Reps Weight

HIIT ..running stair master ..25 minutes sprinting

 0 0 10 min warm up.... 10 min.. cool down

A1. Abs (knees to elbows)

 3 18

A2. Stability ball weighted crunches

 3 20 12
 
 
 

Wednesday

Targeted Muscle Group: Upper body

Exercise Sets Reps Weight

A1. Chin ups

 4 8 4 rep negatives

A2. BB shoulder press

 4 12 45

B1. Bent over rear delt ext on bench

 4 12 20 lb Dumbbells

B2. Seated rows wide grip

 4 15 90

C1. Close grip bench press

 4 12 55

C2. Hammer curls

 4 12 20 lb Dumbbells

D1. tricep push downs v bar

 4 12 50 lb

D2. Bicep curls concentrated

 4 15 15
 
 
 

Thursday

Targeted Muscle Group: CARDIO HIIT

Exercise Sets Reps Weight

HIIT cardio sprints..25 minutes

 0 0 10 min warm up.- 10 min.. cool down (total workout 45 min)
 
 
 

Friday

Targeted Muscle Group: Whole body workout

Exercise Sets Reps Weight

A1. Front Squat

 4 18 95

A2. Up-right row

 4 12 55

B1. Straight leg dead lift

 4 18 95

B2.Bent over single arm row

 4 12 55

C1. BB Back lunges

 3 15 75

C2. BB bicep curls

 3 12 45

D1. hack squat with calf raise

 3 10 90

D2. Seated bench Dips

 4 15 35 lb plate
 
 
 

Sunday

Targeted Muscle Group: HIIT and upper body

Exercise Sets Reps Weight

HIIT 45 min. total

 0 0 25 min HIIT, (1 min sprint, 1 min walk)

A1. seated row

 4 20 60

A2. straight arm pull down

 4 20 50

B1. arnold shoulder press

 4 20 18

B2. lateral shoulder raise

 4 20 15

C1. Skull Crushers

 4 20 40

C2. reverse grip tricep push downs

 4 20 45

D1. Reverse grip bicep curls

 3 20 40

D2. Incline bicep DB curls

 3 18 12

E.1 seated calf raise

 4 15 35

E2. Ab roll outs

 4 18
 
 
 
  • Date Posted: 05/19/2010
 
 
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