Tag transformation

Weight Training Splits: Upper Body/Lower Body Variation #3

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smith machine squat imageThe following regimen is more intense than the previous splits I posted and is better suited for individuals who have some experience with weight training who want to intensify their current training level. This is designed to build more mass in the lower body for greater strength and power, and is also great for toning up the lower body in general. Use caution if you have any low back or knee issues and avoid any exercises which cause you pain in these regions.

Upper/Lower Four Day Split Variation #3:
NOTE: This variation works the quads and abdominals twice in a week. Rest 30 to 45 seconds between sets.

Monday – Quads, Hamstrings, Calves, Abs:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet shoulder width apart) – 3 sets of 12 repetitions
Bosu ball squats holding onto plate/weight – 4 sets of 12 repetitions
Smith Machine squats – 4 sets of 12 repetitions
Seated calf raises – 3 sets of 12 repetitions
Calf raises on leg press machine – 3 sets of 12 repetitions
Prone leg curls – 3 sets of 12 repetitions
Seated leg curls – 3 sets of 10 repetitions
Stability ball crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 12 repetitions

Tuesday – Chest, Shoulders, Triceps:

Seated chest press machine – 3 sets of 15 repetitions
Incline dumbbbell chest presses – 3 sets of 12 repetitions
Flat bench dumbbell chest flyes – 3 sets of 12 repetitions
Seated military shoulder presses – 3 sets of 12 repetitions
Dumbbell front raises – 3 sets of 12 repetitions
Dumbbell one arm side lateral raises – 3 sets of 10 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Seated dip machine – 3 sets of 10 repetitions

Wednesday – OFF

Thursday – Back, Biceps, Abs:

Wide grip lat pulldowns – 3 sets of 12 repetitions
Seated close grip cable rows – 3 sets of 12 repetitions
Bent over obarbell rows – 3 sets of 12 repetitions
Hyperextensions – 3 sets of 15 repetitions
Seated dumbbell arm curls – 3 sets of 12 repetitions
Standing barbell curls – 3 sets of 10 repetitions
One arm dumbbell preacher curls – 3 sets of 15 repetitions
Bicycle crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 15 repetitions

Friday – Quads, Glutes:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet close together) – 3 sets of 12 repetitions
Plie squats holding onto plate/weight – 4 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-al)
Smith Machine squats – 4 sets of 12 repetitions
Good Mornings – 3 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-fP)
One legged leg presses – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-ad)
Walking diagonal lunges – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-kV)
Bench step ups – 3 sets of 12 repetitions (please see my Glut Series Post: http://wp.me/p1TAxT-59)

Saturday – OFF

Sunday – OFF

Weight Training Splits: Upper Body/Lower Body Variation #2

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Upper/Lower Four Day Split Variation #2:One-Arm-Cable-Bicep-Curl-Woman

NOTE: Rest 30 to 45 seconds between sets.

Monday – Chest, Back:

Seated chest press machine – 3 sets of 15 repetitions
Incline dumbbbell chest presses – 3 sets of 12 repetitions
Flat bench dumbbell chest flyes – 3 sets of 12 repetitions
Wide grip lat pulldowns – 3 sets of 12 repetitions
Seated close grip cable rows – 3 sets of 12 repetitions
Bent over one arm dumbbell rows – 3 sets of 12 repetitions
Hyperextensions – 3 sets of 15 repetitions

Tuesday – Quads, Calves:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet shoulder width apart) – 3 sets of 12 repetitions
Bosu ball squats holding onto plate/weight – 4 sets of 12 repetitions
Smith Machine squats – 4 sets of 12 repetitions
Seated calf raises – 3 sets of 12 repetitions
Calf raises on leg press machine – 3 sets of 12 repetitions

Wednesday – OFF

Thursday – Shoulders, Biceps, Triceps:

Seated military shoulder presses – 3 sets of 12 repetitions
Dumbbell front raises – 3 sets of 12 repetitions
Dumbbell one arm side lateral raises – 3 sets of 10 repetitions
Seated dumbbell arm curls – 3 sets of 12 repetitions
Standing barbell curls – 3 sets of 10 repetitions
One arm cable arm curls – 3 sets of 15 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Seated dip machine – 3 sets of 10 repetitions

Friday – Hamstrings, Glutes, Abs:

Prone leg curls – 3 sets of 12 repetitions
Seated leg curls – 3 sets of 10 repetitions
Stiff legged deadlifts – 3 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-dk)
One legged leg presses – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-ad)
Diagonal lunges – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-kV)
Bench step ups – 3 sets of 12 repetitions (please see my Glut Series Post: http://wp.me/p1TAxT-59)
Stability ball crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 12 repetitions

Saturday – OFF

Sunday – OFF

Weight Training Splits: Upper Body/Lower Body Variation #1

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Routine For Upper/Lower Four Day Split Variation #1:leg_extension

NOTE: Rest 30 to 45 seconds between sets.

Monday – Back, Biceps:

Wide grip lat pulldowns – 3 sets of 12 repetitions
Seated close grip cable rows – 3 sets of 12 repetitions
Bent over one arm dumbbell rows – 3 sets of 12 repetitions
Hyperextensions – 3 sets of 15 repetitions
Seated dumbbell arm curls – 3 sets of 12 repetitions
Standing barbell curls – 3 sets of 10 repetitions
One arm cable arm curls – 3 sets of 15 repetitions

Tuesday – Quads, Calves, Abs:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet shoulder width apart) – 3 sets of 12 repetitions
Bosu ball squats holding onto plate/weight – 4 sets of 12 repetitions
Seated calf raises – 3 sets of 12 repetitions
Calf raises on leg press machine – 3 sets of 12 repetitions
Stability ball crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 12 repetitions

Wednesday – OFF

Thursday – Chest, Shoulders, Triceps:

Seated chest press machine – 3 sets of 15 repetitions
Incline dumbbbell chest presses – 3 sets of 12 repetitions
Flat bench dumbbell chest flyes – 3 sets of 12 repetitions
Seated military shoulder presses – 3 sets of 12 repetitions
Dumbbell front raises – 3 sets of 12 repetitions
Dumbbell one arm side lateral raises – 3 sets of 10 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Seated dip machine – 3 sets of 10 repetitions

Friday – Hamstrings, Glutes:

Prone leg curls – 3 sets of 12 repetitions
Seated leg curls – 3 sets of 10 repetitions
Stiff legged deadlifts – 3 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-dk)
One legged leg presses – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-ad)
Diagonal lunges – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-kV)
Bench step ups – 3 sets of 12 repetitions (please see my Glut Series Post: http://wp.me/p1TAxT-59)

Saturday – OFF

Sunday – OFF

Weight Training Splits: Upper/Lower Body Four Day Split Variation

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woman-working-out-at-home-150x150The most commom workout splits which people perform are those which split each upper body and lower body workout further so that different muscle groups are worked on different days. This is a great split for those who really want to blast key muscle groups and maximize the rest period which takes place before that same region is worked again. All variations suggested here give you weekends off from training to repair and to enjoy your weekend. Here are three typical upper body/lower body four day splits which employ this principle:

Upper/Lower Four Day Split Variation #1:

Monday – Back, Biceps
Tuesday – Quads, Calves
Wednesday – OFF
Thursday – Chest, Shoulders, Triceps
Friday – Hamstrings, Glutes, Abs
Saturday – OFF
Sunday – OFF

Upper/Lower Four Day Split Variation #2:

Monday – Chest, Back
Tuesday – Quads, Calves
Wednesday – OFF
Thursday – Shoulders, Triceps, Biceps
Friday – Hamstrings, Glutes, Abs
Saturday – OFF
Sunday – OFF

Upper/Lower Four Day Split Variation #3:
NOTE: This variation works the quads and abdominals twice in a week.

Monday – Quads, Hamstrings, Calves, Abs
Tuesday – Chest, Shoulders, Triceps
Wednesday – OFF
Thursday – Back, Biceps
Friday – Quads, Glutes, Abs
Saturday – OFF
Sunday – OFF

I will post sample regimens for the above three variations in the next three posts.

Weight Training Splits: Upper/Lower Body Four Day Split

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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

Swat Fuel 9mm and 9mm+P Fat Burners Are The Best

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9mm and 9mm+PIf you are looking for a revolutionary fat burner which provides sustained energy for an entire day and which also works as a potent pre-workout booster, you need to check out 9mm and 9mm+P from Swat Fuel. I am not joking – prepare to be amazed.

I am not easily impressed by sports supplements because there are so many products out there that over-promise and under-deliver. However, I can honestly say that Swat Fuel 9mm and 9mm+P are unique and superior to any other thermogenic fat burners on the market. These products were originally formulated for law enforcement individuals and military personnel to specifically provide sustained stamina and energy which lasts the entire day and does not produce jitters. These products optimize fat metabolism and are excellent for use as pre-workout boosters to maximize your energy and stamina during your lift. Even if you don’t work out, you can count on these powerful formulations to increase energy levels without the usual jitters or crash that many thermogenics cause.

9mm is a powerful thermogenic and pre-workout formula, but if you are trying to lose weight or you want to become ripped, opt for 9mm+P which also contains a natural appetite suppressant.

Prepare to SWEAT LIKE A PIG during your workouts when you take these supplements! Also make sure to hydrate very well when taking either product. Even from the first time I took 9mm, my reaction was one of total surprise. As the sweat poured off me and I noticed that I had laser focus with my lift, I just kept saying, WOW. I was truly blown away, and I continue to be impressed by the fact that this product delivers true to its description.

Every time I take this stuff, I am drenched in sweat about five minutes into my lift. No other thermogenic has ever had this effect on me. What amazes me is that my heart does not race, I do not get the jitters, and my workouts are much more powerful than on the days when I don’t take it.

Go to http://swatfuel.com/solidfuel.aspx to order, and remember to enter discount code 1HOTHAPA for a generous discount at the time of your order.

Discussion On Glute Exercise #1: Reverse Abductor Press

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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

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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

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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: