Upper and Lower Body Split

Workout Description The classic upper and lower body split training routine. This routine allows you to perform all the major compund muscle building exercises in a hard but fairly short workout routine. Superset training allows you to fit in a full workout in a relatively short space of time. Superset training also borders on the aerobic activity as you are performing two or three consecutive exercises. This will work your heart and lungs as well as your muscles. This is another one of my favourite routines. Workout Notes Superset training, perform exercise A followed by B with no rest inbetween, that’s one set of each exercise. (A, B, then C at the end of workout 1) Sample 4 day split – Monday and Thursday perform Workout A, Tuesday and Friday perform workout B Sample 3 day split – First week perform workout A on Monday and Friday, perform workout B ...

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Body Mass Workout

Workout Description The total body mass workout does exactly what is says on the tin. Adding slabs of lean body mass isn’t really as complicated as many articles indicate. This type of workout takes dedication, steadily increasing the weight as you go. You start with your core section and move onto the mass compound bodybuilding exercises. Do this workout 3 times a week for 4 weeks, add some quality supplements like creatine and whey protein and you WILL see results. Workout Notes Perform all sets for each exercise before moving onto the next exercise. Studies have shown men and women who have trained their entire bodies 3 times per week packed on 4 times more muscle and lost twice as much fat as those who trained each body part only once per week. If that’s not motivation do try the total body mass routine I don’t know what is!   ...

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Push Pull Workout

Workout Description The classic push pull workout routine is simple but very effective. You can maintain maximum blood pump around muscle groups which compliment each other perfectly. Rest periods are also maximised as you are working similar muscle groups in one workout. This routine can be performed 3 times per week. You could perform workout 1 on Monday and Friday, workout two on Wednesday. For the second week, you do workout 2 on Monday and Friday, workout 1 on Wednesday. This means you would be doing the push and the pull workouts 3 times in 2 weeks. Workout Notes Perform all sets for each exercise before moving onto the next exercise. To mix it up, each set of exercises could be performed as part of a circuit…good luck with that one though! I prefer to stick to straight sets with this routine as the blood flow makes you feel like ...

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Push Pull Legs Routine

Workout Description The push/pull/legs workout combines similar pull and push movements in each routine, fully concentrating on your chest, shoulders and triceps in the first routine, your legs in the second routine and your back and biceps in the third routine. Ab exercises are added at the end of each workout. This workout helps combat muscle fatigue and overtraining, whilst maintaining a great blood pump. Workout Notes Perform all sets for each exercise before moving onto the next exercise. Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: Build Muscle 3 Straight Sets/Split 4 Intermediate   Workout 1 – Push Workout Exercise Sets Reps Barbell Bench Press 3 8-12 Incline Bench Press 3 8-12 Flat Dumbbell Fly 3 8-12 Military Shoulder Press 3 8-12 Side Lat Raise 3 8-12 Lying Triceps Extension 3 8-12 Tricep Pushdown 3 8-12 Ab Crunch 3 8-12 Workout 2 – Pull ...

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Muscle And Strength Workout

Workout Description Muscle and strength is what bodybuilding is all about… well at least at the beginning. Research has shown men and women who trained their entire bodies 3 times a week gained more muscle and lost more fat than those who only worked each muscle group once a week (eg split training). This workout will build strong foundations and add lean muscle mass along the way. Workout Notes Pay attention to form and tempo of each exercise to maximise your gains and fire up your metabolism.Keep rest periods between sets down to around 45 seconds. Start off doing 12 reps, but increase the weight and decrease the reps each week.   Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: Build Muscle 3 Straight Sets 4 Intermediate   Workout Exercises Exercise Sets Reps/Time Plank 3 60 seconds Side Plank 3 60 seconds Back Cobra 3 ...

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Huge Chest Workout

Workout Description Build a huge chest with this versatile 20 minute chest building routine. To build a strong chest you simply can’t rely on just hitting the bench press over and over again. To work your chest efficiently you must target a number of different chest muscles. This workout uses a variety of different moves and angles ensuring you’ll create a stronger, more even chest. This workout feels good and you will feel the burn throughout your entire chest. Workout Notes Perform exercise 1 as a superset with exercise 2. Do all three sets before repeating the process with exercise 3 and 4. The same goes for supersetting exercises 5 and 6. For the pressing exercises, do 8 reps of presses with the heaviest weight you can lift with good form, followed immediately by 10 reps of flyes with the heaviest weight you can perform with good form. Rest a ...

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Good Split Routine

Workout Description A good, simple to understand workout routine is sometimes a reality check when choosing your workout routine. Complicated scientific research is welcome from certain media sources if relevant, but this routine makes sense, is doable by most….and it works! Working back with biceps and chest with triceps is nothing new, but you can bet this training technique will never expire. Try it for yourself! Workout Notes Perform all sets for each exercise before moving onto the next exercise.   Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: Build Muscle 3 Straight Sets/Split 8 Beginner   Workout 1 – Chest and Triceps Exercise Sets Reps Incline Bench Press 3 8-12 Bench Press 3 8-12 Incline Dumbbell Fly 3 8-12 Close Grip Bench Press 3 8-12 Lying Triceps Extension 3 8-12 Tricep Pushdown 3 8-12 Ab Crunch 3 8-12 Workout 2 – Back and Biceps ...

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Four Repping Workout Split

Workout Description Train four different exercises per muscle group, 3 sets of each (plus warmup). Your first exercise is done very heavy to build maximum strength. The next is performed slightly lighter to focus on muscle size, the third is done even lighter to target muscle endurance and the final exercise is done with very light weights to pump the muscle and encourage the release of mucle building hormones. Workout Notes Do all exercises with a weight that allows you only to do the prescribed amount of reps. Increase the weight each week if you can. Add cardio inbetween workout days for added shape and tone.   Main Goal: Days Per Week: Type of Workout: Workout Level: Build Muscle and Shape 3 Straight Sets Intermediate Workout 1 – Chest, Triceps and Abs Exercise Sets Reps Bench Press 3 warm-up, 4,4,4 Incline Bench Press 3 warm-up, 8,8,8 Incline Dumbbell Flyes 3 ...

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Density Intensity Workout

Workout Description The density intensity workout is a very popular split routine. The workout combines similar pull and push movements in each routine, fully concentrating on your chest, shoulders and triceps in the first routine, your legs in the second routine and your back and biceps in the third routine. Ab exercises are added at the end of each workout to strengthen your core section. This routine exercises a large proportion of your body each workout, yet you should still feel the burn you would expect from more old fashioned split routines. This is a good combination of the feel good factor, combined with the results based achievement you want from a workout routine. Workout Notes Perform all sets for each exercise before moving onto the next exercise. * Upright rows aren’t technically a push exercise, but they act like one. Abdominal exercises have been added at the end of ...

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Compound Muscle Building Routine

Workout Description The compound muscle building workout routine is a classic, total body workout. You work your entire body each workout with subtle variation of exercises to keep your body guessing and your mind motivated. You can mix and match the exercises if you like, the idea is simple, the routine is simple in principle, but not so easy to execute! This is one of my all time favourites.   Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: Build Muscle 3 Circuits 6 Intermediate   Workout 1 Exercise Sets Reps Squats 3 8-12 Bent Over Barbell Row 3 8-12 Barbell Bench Press 3 8-12 Military Shoulder Press 3 8-12 Close Grip Bench Press 3 8-12 Barbell Curl 3 8-12 Swiss Ball Ab Crunch 3 8-12 Workout 2 Exercise Sets Reps Dumbbell Lunge 3 8-12 Wide Grip Lat Pull Down 3 8-12 Incline Dumbbell Bench Press ...

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