Full Training Split #2
This split is essentially the same as split #1, but consists of different exercises and intensity techniques. The recommendation would be to alternate split #1 one week and do split #2 the second week.
Not included is any extra cardio or ab work you may want to do during that time. You can add that based on your own fitness goals, but if you keep a good intense pace and effort during each workout, you will burn ample calories.
Be sure to do some light exercises that will warm up your rotator cuffs and other joints.
NOTE: When you see the number of reps decrease for an exercise, unless noted that it's a drop set, it doesn't mean take it easy. It means increase your weight so that you struggle to complete that last rep.
Day 1 – Chest/Calves
Exercise | Sets | Reps |
Incline Dumbbell Press | 4 | 12, 10, 8, 7 |
Smith Machine Bench | 3 | 10, 8, 8 |
Dumbbell Flye (drop sets) | 3 | 10 (8, 8) |
Incline Smith Bench | 3 | 10 |
Standing platform raise (no weight) | 2 | 25 |
Standing calf raise | 4 | 18, 16, 14, 14 |
Day 2 – Back/Shoulders
Exercise | Sets | Reps |
Seated Row | 4 | 15, 13, 10, 8 |
Standing rear cable crossover | 3 | 8, 8, 6 |
Bent over DB row (drop sets) | 3 | 10 (8, 8) |
Seated Arnold DB Press | 4 | 12, 10, 8, 8 |
DB lateral raise (drop sets) | 3 | 10 (8, 8) |
Smith Bar Pull Up | 3 | max |
Day 3 – Legs/Butt
Exercise | Sets | Reps |
Leg Extension | 3 | 20 |
Squat (Rest pause) | 4 | 20, 20, 18, 18 (extra reps after 15s rest) |
DB Plie Squat | 3 | 20, 18, 16 |
Walking lunge | 3 | 12 each |
Stiff Leg DB Deadlift | 3 | 14, 12, 10 |
Kneeling Bench Cable kickback | 3 | 14 |
Day 4 – Arms
Exercise | Sets | Reps |
DB kickback | 3 | 12, 10, 8 |
Cable press down (drop sets) | 4 | 10 (8, 8) |
Bench Dip | 3 | max |
Seated Incline Curl | 3 | 10, 8, 8 |
Cable Curl | 3 | 10, 8, 8 |
Concentration curl | 3 | 8, 6, 6 |