Sunday, January 1, 2012

Want to look sexy? Try a split routine

Example Split Routine Resistance Training

Description: Different body regions and/or muscle groups are exercised on different days. This allows for one or two days rest in between workouts on the same muscles.

Intermediate: 70-80%
Advanced: 80-100%

Sets: 1- 4 intermediate
         1- 6 advanced

Reps: 15 - Muscle toning and endurance
           8 - Strength
           4 - hypertrophy

Rest: 30 seconds to 2 or more minutes

Tempo: 2:4 to 2:1 hold: 10

Weights should be chosen based on your personal capability. The last two reps of each set no matter what your goals are should be difficult but not impossible.

INTERMEDIATE

Frequency - 4 times a week = 2 ON 1 OFF 2 ON 2 OFF, 1 week cycle

MONDAY
Lower Body
ABS

TUESDAY
Upper Body

WEDNESDAY
Rest

THURSDAY
Lower Body
Abs

FRIDAY
Upper Body

SATURDAY
Rest

SUNDAY
Rest

ADVANCED

Frequency - 5 to 6 times per week = 3 ON 1 OFF, 4 week cycle

WEEK 1

MONDAY
Chest
Back

TUESDAY
Lower Body
Abs

WEDNESDAY
Shoulders
Arm

THURSDAY
Rest

FRIDAY
Chest
Back

SATURDAY
Lower Body
Abs

SUNDAY
Shoulders
Arms

WEEK 2

MONDAY
Rest

TUESDAY
Chest
Back

WEDNESDAY
Lower Body
Abs

THURSDAY
Shoulders
Arms

FRIDAY
Rest

SATURDAY
Chest
Back

SUNDAY
Lower Body
Abs

WEEK 3

MONDAY
Shoulders
Arms

TUESDAY
Rest

WEDNESDAY
Chest
Back

THURSDAY
Lower Body
Abs

FRIDAY
Shoulders
Arms

SATURDAY
Rest

SUNDAY
Chest
Back

WEEK 4

MONDAY
Lower Body
Abs

TUESDAY
Shoulders
Arms

WEDNESDAY
Rest

THURSDAY
Chest 
Back

FRIDAY
Lower Body
Abs

SATURDAY
Shoulders
Arms

SUNDAY
Rest



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