Two Day Split

Week 1 - 4 Training Program Day 1 and 4 Workout Procedure and Intensity Table You will notice below that sets show 3 - 6 or 3 - 8 etc. Add one additional set to your workout per week. It should take you 6 weeks to get to 6 sets and 8 weeks to get to 8 sets. A light cardio workout for 10 minutes to get body warmed up prior to starting program.
Muscle Grp	Exercise	Sets	Reps	Rest	Description
Back	T-Bar Pull / Seated Row (machine)	3-6	10-12	1.5 min	Palms Up Grip - Rhythmically. Breathe in when pulling.
	Wide Pulls				Palms forward - Rhythmically. Frontal position. Breathe in.
	Hyper Extensions	3	15		Do not hyper-extend - to parallel only. Breathe in when raising wt.
Shoulders	DB Upright Rows	3-5	10-12	2 min	Perform as a super-set. Both exercises together, one immediately after the other. Breathe in when raising weight. On DB upright rows, keep elbows high and wrists low. On DB Vertical Press keep hands in wide position and press up over head.
	DB Vertical Press
	Incline Reverse Fly	3-6			Perform as a super-set. Both exercises together, one immediately after the other. Breathe in when raising weight. On side lateral raise rotate hands so that weight rotates downward (back side of palm pointing upwards). Arms are bent 90 degrees.
	Side Laterals
Biceps	Preacher Curls	3-8	12-15	1 min	Wide Grip Position
	Zottman Curls				Continuous. Breathe in when lifting left and right - out left and right. One breathe, one complete rep for both left and right sides.
Legs	Squats - Smith machine	3-8	5	2 min	Wide foot position - use balance board between sets (mini board shown on site). Use a 3 second count at the bottom of your lift. Press and lower weight 5 times. This "hold for a 3 count, raise and lower 5 times" counts as 1 rep.
	Hack Squats				Perform as a super set doing step ups immediately after hack squats. use controlled continuous movements. On hack squats, lower to parallel and hold for 3 sec then perform 5 complete extensions (this counts as one rep - hold, up and down 5 times as in above exercise). On the step ups, change feet on the top of the box and and perform quickly for 10 reps for each leg.
	Step Ups
Hamstrings	Seated Curl	3	12-15	1 min	Perform in control, feeling light stretch at extension and curling towards butt. Hold on extension and lower in control.
	Ham Stretch Curl	3-5	12-15	*	Take to stretch point and curl keeping knee and thigh in high position. Use light weights and move weight in a continuous movement. *Alternate legs continuous until finished.
	Good Mornings	3-5	10	30 sec	Using dumbbells and standing straight, lower weights towards floor, pushing butt backwards and keeping the legs straight (not extended and not tense. Knees can be bent very slightly if poor flexibility). Only lower weight until you feel light pull in back of legs. Keep back straight and head erect looking forward (do not arch back).
A light cardio workout for 10-15 minutes should be used as a cool down. Stretch out hams, groin, gluts, thighs, and lower back post workout.

Week 1 - 4 Training Day 2 and 5 Workout Procedure and Intensity Table You will notice below that sets show 3 - 6 or 3 - 8 etc. Add one additional set to your workout per week. It should take you 6 weeks to get to 6 sets and 8 weeks to get to 8 sets. A light cardio workout for 10 minutes to get body warmed up prior to starting program.
Muscle Grp	Exercise	Sets	Reps	Rest	Description
Chest	DB Flys	3 - 6	10-12	2 min	Perform as a super-set. Both exercises together, one immediately after the other.
	Bench Press
	Dips	3 - 6	10-12	2 min	Perform as a super-set. Both exercises together, one immediately after the other.
	Incline Bench Press
Triceps	Press Down	3 - 6	10-12	1 min	Perform as a super-set. Both exercises together, one immediately after the other.
	Reverse Press
	Kick backs	3 - 6			Perform as a super-set. Both exercises together, one immediately after the other.
	Vertical Press

Forearms	Standard bar curl	3 - 6	15-20	1.5 min	Bar across knees. Stretch out and use continuous movement (raising and lowering).
	Reverse bar curl				Bar across knees. Stretch out and use continuous movement (raising and lowering).
	Gripper	3	10-12	1 min	Use a towel or DB finger roll if you do not have a gripper in your gym.
Calves	Standing Bar	4-8	15-20	2 min	Perform as a super-set. Both exercises together, one immediately after the other.
	DB Raise
	Seated Raise	3-6	15-20	2 min	Perform as a super-set. Both exercises together, one immediately after the other.
	Toe Raise
	Wobble Brd (mini)	3	*30 secs @	*	Perform continuous alternating left to right
Abs	Lower Ab Curls	3 - 6	15-20	1 min	Perform exercises in control and continuous movement.
	Russian Twists
	Side Bends	3	12-15	30 sec	Rest then repeat left side then right side
A light cardio workout for 10-15 minutes should be used as a cool down. Stretch out hams, groin, gluts, thighs, and lower back post workout.

Week 5 - 8 Training Day 2 and 5 Workout Procedure and Intensity Table You will notice below that sets show 4 - 6 or 5 - 8 etc. Add one additional set to your workout every two weeks. A light cardio workout for 10 minutes to get body warmed up prior to starting program.
Muscle Grp	Exercise	Sets	Reps	Rest	Description
Chest	DB Bench Press	4 - 6	8 - 10	2 min	Perform as a super-set. Both exercises together, one immediately after the other. DB Flyes performed on Swiss Ball.
	Bench Press
			20
	DB Flyes
	Dips	4 - 6	10-12	2 min	Perform as a super-set. Both exercises together, one immediately after the other.
	Incline DB Press
Triceps	Press Down	4 - 6	8 - 10	1 min	Perform as a super-set. Both exercises together, one immediately after the other.
	Reverse Press
	Kick backs	4 - 6	20		Perform as a super-set. Both exercises together, one immediately after the other.
	Vertical Press
Shoulders	Arnold Press	4 - 6	8 - 10	2 min	Perform as a super-set. Both exercises together, one immediately after the other. Forward lateral raise perform with DBs on Swiss ball alternately or simultaneously.
	Forward DB Lateral raise		20
Forearms	Standard bar curl	3 - 6	15-20	1.5 min	Bar across knees. Stretch out and use continuous movement (raising and lowering).
	Reverse bar curl				Bar across knees. Stretch out and use continuous movement (raising and lowering).
	Gripper	4	20-30	1 min	Use a towel or DB finger roll if you do not have a gripper in your gym.
Calves	Standing Bar	4-8	10-12	2 min	Perform as a super-set. Both exercises together, one immediately after the other.
	DB Raise		30
	Seated Raise	4-6	10-12	2 min	Perform as a super-set. Both exercises together, one immediately after the other.
	Toe Raise		20
	Wobble Brd (mini)	4	*30 secs@	*	Perform continuous alternating left to right
Abs	Lower Ab Curls	4 - 6	15-20	1 min	Perform exercises in control and continuous movement.
	Russian Twists
	Side Bends	4	12-15	30 sec	Rest then repeat left side then right side
Cardio	A light cardio workout for 10-15 minutes should be used as a cool down. Stretch out hams, groin, gluts, thighs, and lower back post workout.

Week 5 - 8 Training Program Day 1 and 4 Workout Procedure and Intensity Table You will notice below that sets show 4 - 6 or 5 - 8 etc. Add one additional set to your workout every two weeks. It A light cardio workout for 10 minutes to get body warmed up prior to starting program.
Muscle Grp	Exercise	Sets	Reps	Rest	Description
Back	T-Bar Pull / Seated Row (machine)	4-6	8 - 10	2 min	Palms Up Grip - Explode upward Control descent
	Wide Chins				Palms facing outward - Rhythmically. Frontal position, bar to chin.
	Core Ball Extensions	3	15		Ball under hips, both hands on floor. Bring feet up to parallel position to floor - NOT arched!
Shoulders	Upright Rows	4-5	8 - 10	2 min	Perform as a super-set. Both exercises together, one immediately after the other.
	Shrugs
	Incline Reverse Fly	4-6	10 - 12		Perform as a super-set. Both exercises together, one immediately after the other. Perform side laterals on Swiss ball - one leg on floor.
	Side Laterals
Biceps	Preacher Curls	5-8	12-15	1 min	Wide Grip Position
	Zottman Curls				Continuous and perform on balance board.
Legs	Squats - Smith machine	5-8	12-15	2 min	Wide foot position - use balance board between sets (mini board shown on site). Use rhythmic movements - up and down in control. PROPER form. Check link to left.
	Hack Squats	5	10-12		Perform as a super set doing step ups immediately after hack squats. use controlled continuous movements. Perform step ups on mini-board.
	Step Ups		15-20
Hamstrings	Seated Curl	3	12-15	1 min	Perform in control, feeling light stretch at extension and curling towards butt. Hold on extension and lower in control.
	Swiss Ball Hamstrings	3	12-15	2 min	Perform using both legs as described in core - trunk exercises.
	Ham Stretch Curl	3-5	12-15	*	Take to stretch point and curl. Use light weights and move weight in a continuous movement. *Alternate legs continuous until finished.
A light cardio workout for 10-15 minutes should be used as a cool down. Stretch out hams, groin, gluts, thighs, and lower back post workout. Anaerobic sprints will start for legs in weeks 9 - 12. GET READY!