Two Day Split - Weeks 5 - 8

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!

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.

 

 

Copyright 1996 by Ron Johnson. All rights reserved.