MUSCLE GAIN

2 DAY SPLIT WORKOUT

 

DAY ONE - PUSH

 

ROWER / TREADMILL 5MIN WARM UP + 3 WARM UP SETS ON FIRST UPPER AND FIRST LOWER BODY EXERCISE

 

 

          BENCH PRESS                        3 X 10-12 REPS 

          INC DB PRESS                        3 X 10-12 REPS

          SQUATS                                   3 X 10-12 REPS

          SEATED DB PRESS               3 X 10-12 REPS

          DEADLIFTS                              3 X 10-12 REPS

          TRICEP PUSH DOWNS         3 X 10-12 REPS

 

 

 

THE WHOLE WORKOUT SHOULD TAKE APPAROXIMATLY AN HOUR

 

TOTAL WORKOUT SHOULD TAKE 40-50MINUTES EPENIDNG ON REST AND SET UP OF EQUIPMENT ETC

 

18 SETS OF WORKING     X 45 SECONDS 13:30 MINUTES OF WORK

17 SETS OF REST              X 90-120 SEC 25:30 - 34:00 MINUTES OF REST

 

 

DAY 2 - PULL DAY 

 

3 SETS OF WARM UP ON FIRST EXERCISE

 

 

          LAT PULL DOWN NARROW      3 X 10-12 REPS

          LAT PULL DOWN WIDE             3 X 10-12 REPS

          SEATED ROW WIDE                   3 X 10-12 REPS

          FULL SIT UPS                              3 X 10-12 REPS

          BICEP CURL                                 3 X 10-12 REPS

          PLANKS X 4                                   30SETS X 3OSEC            

          3 CIRCUIT OF FRONT, REV, L SIDE, R SIDE

 

 

 

 

THE WHOLE WORKOUT SHOULD TAKE APPAROXIMATLY AN HOUR

 

TOTAL WORKOUT SHOULD TAKE 40-50MINUTES EPENIDNG ON REST AND SET UP OF EQUIPMENT ETC

 

 

15 SETS OF WORKING     X 45 SECONDS 11:25 MINUTES OF WORK

14 SETS OF REST              X 90-120 SEC 21 - 28 MINUTES OF REST

6 MINUTES FOR PLANKS (12 X 30 SECONDS)

 

40-50MINS

 

 

 

 

Many people prefer the option of a 2 day split, which focuses on bigger compound movements and strength over isolation exercises. 

 

 

 

 

For example 4 training sessions a week will see legs being trained twice a week. in a 4 day split program they would only be trained once.