Two Day Split

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.