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2-Way Split Workout with Pre-Exhaustion Training

Frequency: 3-5/week (rotate workouts). Leave minimum of two rest days per week.

Workout Time: Apr. 45 min (excluding warm-up and stretching). Click for doing warm up and it's exercises.

Rest: 60-90 s between sets, 2-3 min between exercises.

Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.

Pre-exhaustion: The pre-exhaustion training method is used for chest, shoulders and legs. An isolation exercise is performed, followed by a compound exercise.

Pre-Exhaustion Workout 1: Upper Body (Chest, Back and Shoulders)

Pre-Exhaustion Workout 2: Lower Body (Legs, Arms and Abdominals)

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