Split Body Workout

When a split training program is used, you will focus on different areas of the body every day of the week, working out two body parts each time you're at the gym. By training each body part intensely, and allowing each muscle group at least two days rest in between workouts, you will experience gains in size and strength. The majority of split body workouts require you to spend at least 5 days a week at the gym.

The Routine:

Monday – Chest & Triceps

Incline Dumbbell Press: 3 sets of 12, 10 and 8 reps

Dumbbell Press on Balance Ball: 3 sets of 10, 10 and 8 reps

Decline Dumbbell Fly: 3 sets of 12, 10 and 8 reps

Push-ups w/ Feet on Balance Ball: 3 sets of 20 reps

Close-Grip Barbell Bench Press: 4 sets of 12, 10, 8 and 4

Triceps Pushdown Rope Attachment: 3 sets of 12, 10 and 8

Decline EZ Bar Skull Crushers: 3 sets of 10

Reverse Grip Cable Straight Bar Push Down: 3 sets of 12,10 and 8

Tuesday – Back & Biceps

Hammer Dumbbell Curls: 3 sets of 12, 10 and 10 reps

Straight Barbell Curls: 3 sets of 10, 10 and 8 reps

Barbell Preacher Curls: 3 sets of 12, 10 and 8 reps

Zottman Curls: 3 sets of 10 reps

Wide-Grip Lat Pull Down: 3 sets of 12, 10 and 8 reps

Lying T-Bar Row: 4 sets of 12, 10, 8 and 4 reps

Straight Arm Pull Down: 3 sets of 12, 10 and 8 reps

Elevated Cable Rows: 3 sets of 12, 10 and 8 reps

Weighted Back Extensions: 3 sets of 12

Wednesday – Cardio & Abs

Cardio: Jog a Mile

Tempo Runs: 30 second jog, 30 second spring – Perform 20 sets

Plank: 1 minute for 3 sets

Hanging Pike: 3 sets of 15 reps

Air Bike: 3 sets of 20

Decline Crunch: 3 sets of 20

Decline Oblique Crunch: 3 sets of 10 for each side

Exercise Ball Pull In: 3 sets of 15

Thursday – Shoulders & Traps

Standing Palms In Dumbbell Press: 3 sets of 12, 10 and 8 reps

Barbell Shoulder Press: 3 sets of 10, 10 and 8 reps

Front Incline Dumbbell Raise: 3 sets of 10

Seated Dumbbell Shoulder Fly: 3 sets of 12 reps

Bent Over Dumbbell Side Lateral : 3 sets of 10

Straight Barbell Upright Row: 3 sets of 12, 10 and 10

Smith Machine Behind The Back Shrugs: 3 sets of 12, 10 and 8

Dumbbell Shrugs: 3 sets of 10

Friday – Legs & Abs

Smith Machine Squat: 5 sets of 12, 10, 8, 6 and 4 reps

Barbell Box Squat: 4 sets of 12, 12, 10 and 10 reps

Hamstring Machine Curl: 3 sets of 12, 10 and 8

Seated Calf Raise: 3 sets of 20, 15 and 12 reps

Exercise Ball Crunch : 3 sets of 20

Flat Bench Leg Raises: 3 sets of 20

Toe Touches w/ Legs Straight Above Head: 3 sets of 30

Jackknife Sit Up: 3 sets of 15

Workout Notes:

·       When the amount of repetitions are being decreased, increase the amount of weight

·       Take a 2 minute break between each set

·       Abdominal exercises take a 1 minute break between each set