Basic Full Body Split Workout

This is a beginner / intermediate workout that uses a full body split divided between 3 workouts per week.

Routine Type 1 Day On - 1 Day Off
Duration Ongoing
Level Beginner - Intermediate
Purpose Strength / Muscle Tone
Target Beginners (with at least 2 months training) and all intermediates

Workout Schedule:

Monday
Chest / Triceps
Tuesday
Rest
Wednesday
Back / Biceps
Thursday Rest
Friday Shoulders / Legs
Saturday Cardio / Abs
Sunday Rest

The Workout

Day 1 Monday - Chest / Triceps
Muscle Group Exercise Sets / Reps
Chest Bench Press 4 x 8 reps
Incline Dumbbell Press 3 x 10 reps
Fly 3 x 10 reps
Triceps Overhead Triceps Extensions 3 x 10 reps
Skull Crushers 3 x 10 reps
Rope Pulldowns 3 x 10 reps
Day 3 Wednesday - Back / Biceps
Muscle Group Exercise Sets / Reps
Back Chin Ups 1 x 20 reps
1 x 15 reps
1 x 10 reps
1 x 5 reps
Lat Pull Downs 3 x 10 reps
Barbell Rows 3 x 10 reps
Biceps Preacher Curls 4 x 10 reps
Concentration Curls 3 x 10 reps
Hammer Curls 3 x 10 reps
Day 5 Friday - Shoulders / Legs
Muscle Group Exercise Sets / Reps
Shoulders Military Press 4 x 10 reps
Lateral Raises 3 x 10 reps
Shrugs 3 x 15 reps
Quadriceps Squats 4 x 10 reps
Leg Extensions 3 x 10 reps
Hamstrings Leg Curls 3 x 10 reps
Straight Leg Deadlift 3 x 10 reps
Calves Calf Raise 3 x 20 reps
Day 6 Saturday - Cardio / Abs
Muscle Group Exercise Sets / Reps
Stretching   5 - 10 reps
Abs Crunches 3 x 15 - 20 reps
Knee Ups 3 x 15 - 20 reps
Incline Sit Ups 3 x 15 - 20 reps
Twists 2 x 15 - 20 reps
Cardio   30 mins

Routine submitted by Russell.

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