Classes & Programs
STRENGTH
4-DAY SPLIT WORKOUT
UPPER BODY A
| Bench Press | 3 | 6-8 |
| Rows | 3 | 6-8 |
| Incline Dumbbell Press | 3 | 8-10 |
| Lat Pull-Downs | 3 | 8-10 |
| Lateral Raises | 2 | 10-15 |
| Tricep Pushdowns | 3 | 10-12 |
|
Dumbbell Curls |
2 | 12-15 |
LOWER BODY A
| Romanian Deadlifts | 3 | 6-8 |
| Leg Press | 3 | 10-12 |
| Seated Leg Curls | 3 | 8-10 |
| Standing Calf Raises | 4 | 6-8 |
| Abs | 8-15 |
UPPER BODY B
| Pull-Ups | 3 | 6-8 |
| Barbell Shoulder Press | 3 | 6-8 |
| Seated Cable Row | 3 | 8-10 |
| Dumbbell Bench Press | 3 | 8-10 |
| Dumbbell Flyes | 2 | 10-15 |
| Barbell Curls | 3 | 10-12 |
|
Skull Crushers |
2 | 12-15 |
LOWER BODY B
| Squats | 3 | 6-8 |
| Split Squats | 3 | 8-10 |
| Lying Leg Curls | 3 | 10-12 |
| Seated Calf Raises | 4 | 10-15 |
| Abs | 8-15 |
BICEP WORKOUT
Week 1
Workout 1
| Standing Curls (Straight Bar) | 3 | 8-10 |
| Concentration Curls | 3 | 8-10 |
| Reverse Barbell Curls (barbell) | 3 | 8-10 |
Workout 2
Standard curls only. Machine, barbell, or dumbbell in a palms up fashion. 3 set 10-12
WEEK 2
Workout 1
| Dumbbell Curls (palms up rotating out | 3 | 8-10 |
| Preacher or Spider Bench Curls | 3 | 8-10 |
| Dumbbell Hammer Curls | 3 | 8-10 |
| Workout 2 | ||
| One Arm Machine or Dumbbell Curls (palms up) | 3 | 8-10 |
| Concentration Curls or Spider Bench Curls (Palms up) | 3 | 8-10 |
Week 3
Workout 1
| No direct bicep workout | ||
| Workout 2 | ||
| Preacher or Spider Bench Curls (palms up) | 3 | 8-10 |
| Dumbbell Curls (palms up and rotating out) | 3 | 8-10 |
| Dumbbell Hammer Curls | 3 | 8-10 |
Week 4
Workout 1
| Standing Barbell Curls (straight bar) | 3 | 8-10 |
| Concentration Curls (palms up and rotating out) | 3 | 8-10 |
| Workout 2 | ||
| Machine or Preacher Bench Curls (Palms up) | 3 | 8-10 |
| Reverse Machine or Preacher Bench Curls | 3 | 8-10 |
AB WORKOUTS
Total ABS
ARMOR ABS
POWER ABS
AB EXERCISES
MUSCLE BUILDING
SPLIT ROUTINE
DAY 1: Chest, Triceps & SHOULDERS
Chest |
Sets | Reps |
| Incline Dumbbell Press | 3 | 8 to 10 |
| Incline Dumbell Flyes | 3 | 10 |
| Flat Bench Press | 4 | 8 to 10 |
Triceps |
||
| Reverse Pushdowns | 3 | 10 |
| Overhead Rope Extensions | 3 | 10 |
| Dips | 3 | 6 to 10 |
Shoulders |
||
| Military Press | 3 | 10 |
| Dumbell Lateral Raises | 3 | 10 |
| Plate Shrugs | 3 | 10 |
DAY 2: Legs, Calves, Back & Biceps
Legs |
||
| Squat | 4 | 8 to 10 |
| Leg Press | 4 | 10 |
| Leg Extensions | 3 | 12 |
| Leg Curls | 3 | 12 |
Calves |
||
| Seated Calf Raise | 3 | 10 |
Back |
||
| Pull Up | 3 | 4 to 10 |
| Lat Pull Down | 3 | 10 |
| Seated Cable Rows | 3 | 10 |
Biceps |
||
| Standing Barbell Curl | 3 | 8 to 10 |
| Seated Alternate Dumbbell Curl | 3 | 8 to 10 |