Tag exercise

Weight Training Splits: Upper/Lower Body Four Day Split

drstaceynaito Leave a comment

Leg PressSome people prefer to split up their weight training days so that they perform their upper body and lower body workouts on separate days. The benefits to such a split are that: 1) you will have more time to rest a body region between workouts, and 2) you can incorporate more exercises per body part which will enable you to focus on weak points in your physique. When you work out the upper and lower body on separate days, you will have at least one day of rest afterward. This also means you can push a bit harder during the workout, only resting 30 seconds between sets. These routines will require more time in the gym than the full body routine I showcased in my previous post. Here is an example of such a split:

Upper/Lower Four Day Split:

Monday – Upper Body
Tuesday – Lower Body
Wednesday – OFF
Thursday – Upper Body
Friday – Lower Body
Saturday – OFF
Sunday – OFF

Keep in mind that the following routine is an example of a split which you can employ, but there are numerous variations which exist.

Sample Upper/Lower Four Day Split Regimen

UPPER BODY DAY:

Wide grip lat pulldowns -3 sets of 10 repetitions
Flat bench dumbbell chest presses – 3 sets of 10 repetitions
Seated cable rows – 3 sets of 10 repetitions
Pec dec – 3 sets of 12 repetitions
Dumbbell military press – 3 sets of 12 repetitions
Side lateral dumbbell raises – 3 sets of 12 repetitions
Rear flyes on pec dec machine -3 sets of 12 repetitions
Dumbbell bicep curls – 3 sets of 12 repetitions
Seated dip machine -3 sets of 12 repetitions
Standing barbell bicep curl – 3 sets of 12 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Hyperextension machine – 3 sets of 15 repetitions

LOWER BODY DAY:

Leg extensions – 3 sets of 12 repetitions
Leg press machine – 4 sets of 12 repetitions
Bosu ball squats – 3 sets of 12 repetitions
Prone (lying down) leg curls – 3 sets of 12 repetitions
Butt blaster – 3 sets of 12 repetitions
Weighted bench step ups – 3 sets of 12 repetitions
Standing calf raises – 3 sets of 12 repetitions
Seated calf presses – 3 sets of 12 repetitions
Stability ball abdominal crunches – 3 sets of 20 repetitions
Reverse crunches on mat – 3 sets of 15 repetitions

Weight Training Splits: Three Day Full Body Split Routine

drstaceynaito Leave a comment

1103-lat-pulldownWhen you incorporate a full body weight training regimen in a three day per week schedule, you will be able to lift heavier since you are only performing one or two exercises per body part. In addition, with your one day of rest, you will have sufficient time to repair the microtears in your muscles before you embark on your next workout. Here is a sample routine which you can follow. If you are absolutely new to weight training, start with lower weights until you become comfortable with the movements, then increase the weight used so that you are challenging yourself. Rest 30 to 45 seconds between sets.

Monday – Full Body
Tuesday – OFF
Wednesday – Full Body
Thursday – OFF
Friday – Full Body
Saturday – OFF
Sunday – OFF

The following is a sample three day full body routine which you can try. There are countless variations possible, but this routine will work all major muscle groups adequately and is a good plan for beginners.

Full Body Weight Training Routine – Beginner

Wide grip lat pulldowns – 2 sets of 12 repetitions
Incline dumbbell chest presses – 2 sets of 12 repetitions
Leg extensions – 3 sets of 12 repetitions
Walking lunges with overhead shoulder presses (using dumbbells) – 2 sets of 15 repetitions
Seated leg curls – 2 sets of 12 repetitions
Barbell bicep curls – 2 sets of 12 repetitions
Seated dip machine – 2 sets of 15 repetitions
Hyperextension machine – 3 sets of 15 repetitions
Seated calf presses – 3 sets of 12 repetitions
Stability ball abdominal crunches – 2 sets of 20 repetitions

Full Body Weight Training Routine – Intermediate

Wide grip lat pulldowns – 3 sets of 12 repetitions
Barbell flat bench chest presses – 3 sets of 10 repetitions
Leg presses – 3 sets of 10 repetitions
Walking lunges with overhead shoulder presses (using dumbbells) – 3 sets of 15 repetitions
Prone (lying down) leg curla – 3 sets of 10 repetitions
Dumbbell bicep curls – 3 sets of 10 repetitions
Tricep cable pushdowns – 2 sets of 12 repetitions
Hyperextension machine – 3 sets of 15 repetitions
Standing calf presses – 3 sets of 12 repetitions
Stability ball abdominal crunches – 3 sets of 25 repetitions

Discussion On Glute Exercise #1: Reverse Abductor Press

drstaceynaito Leave a comment

In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number one on the list was the Reverse Abductor Press, which I will describe here.

I chose the Reverse Abductor Press as the number one exercise in the Glute Series because it is the best exercise for tightening up the ham glute tie in, plus it does an incredible job of rounding out the glutes.

You will get on a leg abductor machine (this is the machine that works your outer thighs), but you will face the back support pad instead of resting against it (i.e., backwards). Keep your upper body upright and move your legs out to the sides, sitting into the movement and squeezing the booty as you do this. If you want an extra burn on this you can hold each rep for up to three seconds.

Recommended rep range is 15 repetitions for each leg, 6 to 8 sets total. You can increase your rep range to 20 or 25 to really work your glutes!

Watch it on YouTube:

Discussion On Glute Exercise #2: Dip Machine Leg Press

drstaceynaito Leave a comment

In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number two on the list was the Dip Machine Leg Press, which I will describe here.

Facing an assisted dip machine, climb up and place your right foot firmly on the plate you would normally kneel on, with your other leg behind you (knee bent or straight). Grab onto the side handles for stability and position your torso so that your waistline is at the level of the handles. Push down on plate with your right foot and fully extend at the hip and knee without locking out the knee, and drive your movement through the heel to emphasize the stretch. As you do this, squeeze your booty and pause briefly. Return to start, then repeat. Complete a full set with right leg, then switch legs.

Bear in mind that when you set your weight for this move, you actually will be selecting the weight used and NOT the weight of assistance since you will be pushing against the plate rather than allowing it to assist you.

Recommended rep range is 15 to 20 repetitions for each leg, 5 to 6 sets total. You can increase your rep range to 25 or 30 if you really want to feel the burn!

Watch it on YouTube:

Discussion On Glute Exercise #3: Good Mornings

drstaceynaito Leave a comment

In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number three on the list was Good Mornings, which I will describe here.

Stand with feet close together, holding a barbell behind your head and keeping your back straight. Flex at the hips until your upper body is parallel with the floor, pushing your glutes out and pushing through your heels. Return to start. For those who are unfamiliar with good mornings, the body movement is essentially the same as with deadlifts, but with this exercise, the exertion phase is when you flex at the hips (with deadlifts, the exertion phase is during hip extension when you pull barbell up).

Recommended rep range is 15 to 20 reps, 4 to 5 sets total.

Watch it on YouTube:

Discussion On Glute Exercise #4: Stiff-Legged Deadlifts

drstaceynaito Leave a comment

In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number four on the list was the Stiff-Legged Deadlift, which I will describe here.

Stand with feet close together with a barbell on the floor in front of you. Bend forward only at the hips with knees straight (but not locked out) and grab the barbell in front of you with a close grip. NOTE: some lifters like to do an “over-under” grip, where one hand is in an underhand grip while the other is in an overhand grip, but I tend to prefer a bilateral overhand grip. Keep the barbell very close to the body as you extend at hips while driving through the heels and squeezing the glutes as you stand up. When you come back down to the floor, exaggerate pushing your booty out to maximize the stretch in the glutes and hams. Make sure to keep your back straight and do not arch.

Recommended rep range is 12 to 15 repetitions, 5 sets total.

Watch it on YouTube:

Discussion On Glute Exercise #5: Diagonal Lunges

drstaceynaito Leave a comment

In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number five on the list was the Diagonal Lunge, which I will describe here.

Hold a pair of dumbbells and stand with feet together. Step with right foot forward and to the right at a 45 degree angle, then return to start. Repeat with other leg. When you step forward, emphasize the heel strike and make sure your body weight drives through the heels.

TIPS: When you step into the lunge, the back knee should almost touch the floor. Also make sure that the front knee does not extend beyond the toes.

This exercise can be done stationary or walking. The difference if you are doing walking diagonal lunges is that after you step forward into the lunge, the back leg will be brought forward as well. You will shift your weight onto the front leg, then step forward with the opposite leg. Basically, you will be making a zig-zag lunge walk across the gym floor.

Recommended rep range is 12 to 15 repetitions, 4 to 5 sets total.

Watch it on YouTube:

Discussion On Glute Exercise #6: Plie Squat

drstaceynaito Leave a comment

In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number six on the list was the Plie Squat, which I will describe here.

Hold a dumbbell at the end (not at the handle) between your legs and stand with feet wider than shoulder width apart. Make sure toes are slightly turned out. Flex deeply at the hips and knees so you are squatting low. Avoid hunching or leaning over and keep upper body upright. Keep your heels planted on the floor and emphasize pushing into them during the movement while squeezing your glutes in the resting phase. VERY IMPORTANT: when you come up, do not come up all the way, but only halfway so you are still engaged in a squatting movement throughout the set.

Recommended rep range is 12 to 20 repetitions, 4 to 6 sets total.

Watch it on YouTube: