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 |
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 |