This workout is for this trainee who past the beginner phase or at least 6months of training.

This workout is for this trainee who past the beginner phase or at least 6 months of training.

Points To Remember

  • You will split your body in two sessions
  • Train three days a week on nonconsecutive days and alternating workouts (workout 1 on Monday, workout 2 on Wednesday, one on Friday, two on Monday and so on).
  • Perform each workout 3 times in a 2-week period.
  • Do one light warm up set of 15 reps prior to the workout set on every exercise.
  • Use a weight that let you hit failure around the 8 reps. When you reach 8 reps add more weight.
  • The rest should be 1 1/2 minutes.
  • Perform each one of the exercises in good form.

Workout 1

Legs Squats - 6x8
  Leg Press - 3x8
  Leg Curl - 4x8
  Standing Calf Raises - 3x8
  Incline Dumbbell Press - 3x8
  Incline Flyes - 3x8
Chest Flat Bench Press - 4x8
Triceps Lying Triceps Ext - 4x8
  Pushdowns - 3x8
Abs Forward Crunches - 3x8

Here's A Printable Log Of This Workout!

Workout 2

Back Deadlift - 4x8
  Barbell Rows - 3x8
  Pulldowns - 3x8 (use close or wide grip)
Shoulders Military Press - 4x8
  Lateral Raises - 3x8
Traps Dumbbell Shrugs - 4x8
Biceps Barbell Curls - 4x8
  Incline Dumbbell Curls - 3x8
Abs Leg Raises - 3x15-20

Here's A Printable Log Of This Workout!

Stay on this type of training for about 6 months before you move to the next step.

Click Here For The Beginner Workout

Thanks,


myworkouts2003@yahoo.com

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