If you find it tough to fit your training in with your busy lifestyle, this could be the answer!
First of all, this is a tough, advanced programme. For each split I will advise a possible regression. Still very effective and it will still be tough, trust me.
Nearly everything in the programme is supersetted. This means you will do exercise A and B back to back then rest for 60-90 seconds. From this you will get a good calorie burn from your session and fit more into each session.
You will be lifting heavy weights! There's no avoiding it, this is the only way to build solid lean muscle. Your programme must be progressive, every week we need something to move forward. Either more weight or an extra rep.
With each session you will do two warm up sets on the first two exercises. Warm up set 1 needs to be at 50% of your main lifting weight, warm up set 2 at 75%. 10-12 reps on each set with one minute rest.
Workout 1 - Chest and Back
I try to stick in a rep range of 4-8. As soon as I can do 8 good reps I move the weight up. You'll notice I only managed 3 on a few sets but this was from my first week back so fatigue kicked in early. On the last couple of exercises I go for 10-12 reps on the isolation movements.
1A- Incline Dumbbell Press, 3 Sets, 4-8 Reps
1B- Single Arm Row, 3 Sets, 4-8 Reps
2A- Incline Barbell Press, 3 Sets, 4-8 Reps
2B- Bent Over Row, 3 Sets, 4-8 Reps
3A- Weighted Dips, 3 Sets, 4-8 Reps
3B- Weighted Pull Ups, 3 Sets, 4-8 Reps
4A- Cable Fly, 3 Sets, 10-12 Reps
4B- Close Grip Pull Down, 3 Sets, 4-8 Reps
5- Straight Arm Lat Pull Down, 3 Sets, 10-12 Reps
6&7- Cable Crunch and Leg Raises, 3 Sets, 8-12 Reps on each
This programme is perfectly effective for beginners if you only do the first 3 exercises on each muscle group.
Legs & Shoulders
1A- Squat (Parallel), 3 Sets, 4-8 Reps
1B- Dumbbell Shoulder Press, 3 Sets, 4-8 Reps
2A- Squat (Full, Ass to Grass), 3 Sets, 4-8 Reps
2B- Lateral Raises, 3 Sets, 8-12 Reps
3A- Leg Press, 3 Sets, 4-8 Reps
3B- Seated Bent Over Rear Delt Raises, 3 Sets, 8-12 Reps
4A- Romanian DeadLifts, 3 Sets, 4-8 Reps
4B- Shrugs, 3 Sets, 6-12 Reps
5A- Leg Extension, 3 Sets, 10-15 Reps
5B- Leg Curl, 3 Sets, 10-15 Reps
Calf Press, 6 Sets, 8-12 Reps
Again 3 Exercises on each muscle group is sufficient for beginners. If taking this approach, include Romanian Deadlifts instead of Leg Press.
Deadlifts and Arms
You need to warm up on Deadlifts then Arms for this one.
- Deadlifts, 3 Sets, 4-8 Reps
1A- Alternating Dumbbell Curls, 3 Sets, 4-8 Reps
1B- Lying Dumbbell Triceps Extension, 3 Sets, 4-8 Reps
2A- Barbell Curl, 3 Sets, 4-8 Reps
2B- Close Grip Bench Press, 3 Sets, 4-8 Reps
3A- Hammer Curls, 3 Sets, 4-8 Reps
3B- Bodyweight Dips, 3 Sets, As Many As Possible
Roll Outs, 3 Sets, 8-15 Reps
Bicycle Crunch, 3 Sets, As Many As Possible
Regression for this would be just two exercises on biceps and triceps.
There you have it, a great 3 day split for a full body workout.
Any questions please get in touch.