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Strength or#out T$%es& Two Day Split Workouts: or#out A' or#out ( (%* #ush7#ull (&* Upper Body7"o$er Body (/* orso74rms and "egs Fre)uen*$ O%tions& (a* 1 days7$eek (b* & days on, % day off (c* 2very other day (d* / days7$eek
Sample Weekly Strength Program: =Sunday->ff, )on-#ush, ue->ff, 6ed-#ull, hurs->ff, ;ri-#ush, Sunday->ff (See chart belo$*.?
Sun+ >ff Mon+ #ush Tues+ >ff ed+ #ull Thurs+ >ff Fri+ #ush Sat+ >ff
@uadriceps <hest #uadri"eps Upper <hest ,ip -ddu"tor ;ront Celtoid <alves riceps
Barbell ;ull SAuat Bench #ress Seated $eg Press !ncline Bench #ress Seated ,ip -ddu"tion Shoulder #ress Standing <alve Raise riceps 2'tension or#out (& Pull
%&
%&
5-BR)
5-B R)
%%%(
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. . . . . .
3-BR)
3-BR) 3-BR) 3-BR) 3-BR) 3-BR) 3-BR) EE, 1 . /
Mus*les 3sed
E4er*ise Per5ormed
Re%s
Intensit$
.R/
.I/
.Re%/ .
.I/ 3-BR)
Back ("ats* Eamstrings Back ,ip-bdu"tor Side Celtoid Biceps ,ip .lexors Trape/ius 4bdominal 1bli2ues
<lose Drip #ulldo$n Seated "eg <url Seated Ro$ Standing ,ip -bdu"tion Upright Ro$ Cumbbell <url De"line Sit up 0arbell Shrug Eanging "eg Eip Raise In"line Twisting Sit up
%& %& %& %& %& %& %& %& %& %&
5-BR) 5-BR) 5-BR) 5-BR) 5-BR) 5-BR) 5-BR) 5-BR) 5-BR) 5-BR)
%%%(
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55BR) 55BR) '')*+ 55BR) 55BR) '')*+ 55BR) '')*+ 55BR) '')*+
.
. . . . . . . .
3-BR)
3-BR) 3-BR) 3-BR) 3-BR) 3-BR) 3-BR) 3-BR) 3-BR)
F2'ercises in itali"s are optional and may act as a supplement to the $orkout.