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This workout builds on the well known push/pull split analogy.
This workout will mostly be directed towards full body workout which stimulate more muscles simultaneously. Preferably the secondary muscles involved will be those which need to be hit further down the workout anyways.
Lastly, we will look at the routine as a 2-2 (2x 2 day split). In this manner we will be able to mix up the exc for the same muscle groups in the second 2-day phase of training eg. Dumbell lateral raises in the first phase, cable laterals in the second.
The following two factors have been the motivation for creating this workout:-
- Lack of time (this routine provides stimulation of the full body in 2 working days. The next 2 days are just a repitition of splits, with different exc to stimulate the muscles slightly differently. These latter 2 days can be skipped in shortage of time)
- Lack of motivation for an individual training day for training legs (I found myself compromising on leg day training. Therefore, with this plan I have the motivation of working out major upper body groups to get me into the gym, and incorporate legs in the same workout)
Barbell Stiff-Legged Deadlift
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3x10 reps |
rest: 60s
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Pull Ups
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3x10 reps |
rest: 60s
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Lying Leg Curls
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3x10 reps |
rest: 60s
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Dumbbell One Arm Row
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3x10 reps |
rest: 60s
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Cable Straight Arm Push Down
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3x10 reps |
rest: 60s
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EZ Bar Curl
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4x10 reps |
rest: 60s
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Y delt raises
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x10 reps |
rest: 60s
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rear delt machine
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3x10 reps |
rest: 60s
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Barbell Bench Press
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3x10 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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leg press machine w free weights
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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x10 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Barbell Standing Military Press
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3x10 reps |
rest: 60s
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Barbell Lying Triceps Extension
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3x10 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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inverted ISO lateral
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3x10 reps |
rest: 60s
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Thigh Adductor
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3x10 reps |
rest: 60s
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Seated wide grip cable row
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3x10 reps |
rest: 60s
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Seated Calf Raise
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3x16 reps |
rest: 60s
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pendilever rows
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3x10 reps |
rest: 60s
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Barbell Preacher Curl
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x10 reps |
rest: 60s
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Reverse Hack Squat
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Leg Extensions
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3x10 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Dumbbell Front Raise
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3x10 reps |
rest: 60s
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Dumbbell Alternate Lying Extension
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3x10 reps |
rest: 60s
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Cable Cross Over
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3x12 reps |
rest: 60s
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Cable Reverse Grip Triceps Pushdown
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3x10 reps |
rest: 60s
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