Split Routine Exercise Program

Select

that are

Find

That are

in

in relation to

Exercise
Exercise Program 1
Exercise Program 2
Home Workout.

Abdominal Exercises
Back Exercises
Bicep Exercises
Calf Exercises
Chest Exercises
Hamstring Exercises
Lower Back Exercises
Quadricep Exercises
Shoulder Exercises
Tricep Exercises

Exercise and Muscle Growth

Glossary

Exercise Program For This Week (Split Routine)

This exercise program is designed as a split routine. It contains 2 consecutive training days (Workouts A then B) followed by an off day, and then another 2 consecutive training days followed by 2 off days. However, you can also alternate between Workouts A and B with an off day between them.

Workout A (Mondays and Thursdays)

Exercise	Sets	Reps/Mins for Muscle Growth	Reps/Mins for Fat Loss
Rowing Machine	1	10 Minutes	20 Minutes
Bench Presses	3	6-10 Reps	12-18 Reps
Incline Bench Presses	2	10-12 Reps	15-18 Reps
Pullups (Weighted or Assisted)	3	6-12 Reps	12-18 Reps
One Arm Dumbell Rows	2	8-12 Reps	12-18 Reps
Upright Rows	3	8-10 Reps	15-18 Reps
Seated Calf Raises	4	15-20 Reps	20-25 Reps
Quadruped Exercise	1	40-60 Seconds per side	40-60 Seconds per side
Situps	1	40-60 Reps	40-60 Reps

Workout B (Tuesdays and Fridays)

Exercise	Sets	Reps/Mins for Muscle Growth	Reps/Mins for Fat Loss
Fast Walking/Running	1	10 Minutes	20 Minutes
Leg Presses	3	8-10 Reps	12-18 Reps
Leg Extensions	2	8-12 Reps	12-18 Reps
Lying Leg Curls	3	8-10 Reps	12-18 Reps
Stiff Legged Deadlifts	2	8-12 Reps	15-18 Reps
Barbell Curls	2	6-10 Reps	12-15 Reps
Alternating Dumbell Curls	2	10-12 Reps	15-18 Reps
Pullover and Presses	2	6-10 Reps	12-15 Reps
Dumbell Kickbacks	2	10-12 Reps	15-18 Reps
Knee Raises	1	30-40 Reps	30-40 Reps

Note: For safety, it is imperative that these exercises are performed correctly and that you include proper stretching as part of your exercise program. Also, not all exercises are suitable for everyone. If you are unsure, then please seek the help of a trainer.

Disclaimer