Apr 30, 2014
CALLING ALL LIFTERS
Any good lifting split?
I'm looking to change up my routine to try to fit it in with teaching zumba on Mondays and Gogo dancing on Fri and/or Sat.
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CALLING ALL LIFTERS
Any good lifting split?
I'm looking to change up my routine to try to fit it in with teaching zumba on Mondays and Gogo dancing on Fri and/or Sat.
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Split for the summer
Day 1: Legs & shoulders
Day 2: Rest
Day 3: Back & bi
Day 4: Rest
Day 5: HIIT/cardio
Day 6: Chest & tri
Day 7: Rest
new lifting split/workout schedule, the *finally getting my shit together* edition
monday-chest/biceps + run
bench press machine
dumbbell flyes
pushups
bicep curl
hammer curl
Tuesday-run
Wednesday-shoulders/triceps+run
military machine press
dumbbell shoulder press
upright dumbbell row
tricep dips
dumbbell tricep extensions
skull crushers
Thursday-legs
leg press
leg extension
adductor machine
abductor machine
calf raises
hamstring curls
blogilates 'what makes you bootyful' video
Friday-abs+run
crunch
reverse crunch
oblique crunch
suspended bent leg raise
russian twist
plank
Saturday-run+back
hyperextentions
lat pulldown
pull ups
chin ups
cable row
dumbbell row
Sunday-yoga
vinyasa flow
My current lifting split:
(All done in supersets) Upper body #1: lat pulldowns/Arnold press, seated cable row/dumbbell chest press, bicep curls/tricep pushdown, hyperextensions/captains chair leg raises Lower body #1: leg curls/leg extensions, leg press/calf raises on leg press machone/body weight lunges across gym and back, barbell squats (no superset here) Upper body #2: chest flies/dumbbell row, lateral raises/dumbbell shrugs, hammer curls/skull crushers, ab ball crunch/oblique dips Lower body #2: goblet squats/good mornings (light weight), Romanian deadlifts/body weight lunges, Bulgarian split squats/sumo squats. My #2 days are new, I've never done them before, but I think they will be awesome additions! Let's make some changes!!
Finally starting my new split today! ^~^
I added a link to it on my blog here.
It's definitely not perfect and I'll probably edit it a thousand times as I continue to learn, but I think it's a good place to start!
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
Okay, so I'm only going to keep up with my current lifting ~split~ for a few more weeks, then I'm switching things up.
I've looked around and read up on different types of splits and all, and so far this is what I'm thinking:
SUN: chest/triceps MON: legs/abs TUES: shoulders WED: back/biceps/abs THURS: off FRI: legs/abs SAT: off
3-4 exercises per muscle group, 3-5 sets of 6-8 reps while using heavier weights.
I'll be doing cardio 3-4 days a week (Sunday, Tuesday, Wednesday and Saturday) and having my one full rest day on Thursday, since that's usually the day I end up feeling completely dead anyway.
This isn't final, and I'm totally open to suggestions. I was going to do something like Livefit, and maybe I eventually will, but right now I'm enjoying lifting heavy too much for that - there's too much focus on higher reps (12-20) for me :)
This is a lot different than what I'm currently doing (3 day upper/lower split with pyramid sets), so I'm super excited to mix things up!
:D