2-Way Split Workout
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2-Way Split Workout (advanced) with Supersets
Frequency: 2/week. Leave a minimum of 2 rest days per week.
Workout Time: Apr. 45 minute (excluding warm-up and stretching). Click for doing warm up and it's exercises.
Rest: Do the first exercise of the superset first (e.g. barbell bent-over row), followed immediately by the second exercise (e.g. bench press). That is one superset. Rest for 2-3 min and repeat the process. Once you complete the prescribed number of supersets, rest for 2 min; then move on to the next superset (e.g. lat pull-downs and incline dumbbell presses).
Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.
Superset Workout 2: Legs and Arms
Split Workout - Perform this split workout designed to increase your overall strength, symmetry, and muscular endurance.
3-Way Split Workout - If you are a beginner in the field of weight lifting then you could go for this. This program is designed to increase your muscle size and strength. This program works by dividing our whole body into 3 parts and then working on them seperately.
3-Way Split Workout (advanced) - If you are a advanced trainer you could go for this workout, but this workout should be performed at least 6 months after performing above workouts. This program is designed to increase your muscle growth and to avoid training plateaux.
2-Way Split Workout (advanced) with pre-exhaustion training - Month 6 onwards you may go for this workout also which emphasizes on pre-exhaustion training. This program works by dividing your whole body into 2 parts and then working on them seperately.
Nutrition programs exclusively for body builders.
Beginning Weight Lifting - This is for the people who are beginners to weight lifting. It consists of reasons to weight lifting, myths of weight lifting, selecting appropriate gym.
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