2015 Fall Workout Schedule
2015 Fall Workout Schedule
Hey guys! Just wanted to share with you a sample workout schedule for a 5 day split (or 4 day split) to add quality muscle and strength! Try it out for a couple months. If you have any questions let me know! This workout can be used by men or women. If you do not know how to do an exercise, please contact me (nutritionandpersonaltraining@yahoo.com) so I can assist! If you are trying to lose weight, I’d add 4 days of cardio per week! If you are trying to gain weight, I’d keep the cardio to 1-2 days per week.
Workout #1: Legs
Workout #2: Chest
Workout #3: Arms
Workout #4: Back
Workout #5: Shoulders/Abs
Note:
You can do cardio as often as you want but I don’t suggest doing cardio on Leg day.
You can combine Shoulders and ABS with Arms or Back to make this a 4 day workout split.
Workout #1: Legs
Barbell squats or Dumbbell lunges: 8 sets (lower weight, higher reps)- only 60 second break between sets.
Leg Extensions: 3 sets, moderate weight, 10-15 reps
Leg Curls: 3 sets, moderate weight, 10-15 reps
Workout #2: Chest
Barbell or Dumbbell Bench Press (partials)
A partial is not completing a full rep. The idea is to bring the bar down to your chest and only move it about 6 inches above your chest and back down. Keeps all tension on chest.
Base it off of my workout: 135 x 15, 155 x 12, 185 x 10, 205 x 6, 225 x 3, 185 x 8, 135 x 15
Pec Deck/Cable Crossovers/Machine Flies/Dumbbell flies: 3 sets of 15
Workout #3: Arms
Cross Body Hammer Curls: 3 sets of 10. Keep your elbows tucked to your side. Now lift the dumbbell and imagine trying to hit your opposite boob.
Preacher Curls/Machine Preacher Curls: 3 sets of 10
Wide Grip Barbell curls: Grab the barbell wider than you normally would. Do a curl. 3 sets of 10.
Dips: You can either do dips on a machine or on a bench. If you need additional weight, have your friend press on your shoulders. 4 sets
Triceps Rope Extensions: 4 sets of 10 reps. Keep elbows tucked to your side and bring down.
Skull crushers/Cable skull crushers: 4 sets of 10.
Workout #4: Back
Lat Pull downs: 5 sets of 8-12 reps.
Bent-over dumbbell rows: 3 sets of 10
Seated Cable Rows: 5 sets of 8-12 reps
Workout #5: Shoulders/Traps/Abs
Dumbbell Lateral Raises: 3 sets of 10-15
Dumbbell Frontal Raises: 3 sets of 10-15
Shoulder Press/Machine Press/Military Press: 5 sets of 10
Dumbbell or Barbell Shrugs: 6 sets of 15
Lumberjacks: 60 second sets with medicine ball, 3 sets.
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