Weeks 3 - 5 1/2
2
Way Split Workout
Phase two
splits your workouts, dividing your body parts into two seperate
groups. Perform the appropriate workout on prescribed days.
Days 1 - 5 - 9 - 13 - 17 - 21 Abs - Chest - Shoulders - Triceps
Days 3 - 7 - 11 - 15 - 19 - 23
Legs - Back - Biceps - Forearms
On even numbered days do 40 - 60 minutes of
cardio, (I suggest jogging or bicycling, but that's just me).
During this phase
you will still perform one set per exercise for all exercises.
PART
1 Abs - Chest - Shoulders - Triceps
Days 1 - 5 - 9 - 13 - 17 - 21
Abs
-
Inclined Crunch 20 - 25 reps
-
Reverse Crunch 20 - 25 reps
-
Bench Knee Raises 20 - 25 reps
-
Twisting Crunches 20 - 25 reps
-
Side Crunches 20 - 25 reps
-
Side Bends 20 - 25 reps
Chest
-
Bench Press 8 - 12 reps
-
Declined Dumbbell Press 8 - 12 reps
-
Inclined Dumbbell Flies 8 - 12 reps
-
Declined Dumbbell Flies 8 - 12 reps
-
Dips to failure
-
Push-ups to failure
Shoulders
-
Arnold Press 8 - 12 reps
-
Upright Barbell Rows 8 - 12 reps
-
Dumbbell Shrugs 8 - 12 reps
-
Dumbbell Lateral Raises 8 12 reps
Triceps
-
Declined French Press 8 - 12 reps
-
One-Arm Dumbbell Kickbacks 8 - 12 reps
-
One-Arm Overhead Dumbbell Extension 8 - 12 reps
-
Press down 8 - 12 reps
PART 2 Legs - Back - Biceps -
Forearms
Days 3 - 7 - 11 - 15 - 19 - 23
Legs
-
Squats 8 - 12 reps
-
Standard Lunges 8 - 12 reps
-
Step-ups 8 - 12 reps
-
Leg Extensions 8 - 12 reps
-
Stiff Leg Dead Lifts 8 - 12 reps
-
Leg Curls 8 - 12 reps
-
Two - Legged Calf Raises 8 - 12 reps
-
One - Legged Calf Raises 12 - 15 reps
Back
-
Dead lifts 8 - 12 reps
-
Pull-ups to failure
-
Barbell Row 8 - 12 reps
-
Dumbbell Pull-overs 8 - 12 reps
-
One-Arm Dumbbell Row 8 - 12 reps
-
Spring Exerciser (sometimes misnamed "chest expander")
Biceps
-
Barbell Curls 8 - 12 reps
-
Alternating Dumbbell Curls 8 - 12 reps
-
Hammer Curls 8 - 12 reps
-
Dumbbell Preacher Curls 8 - 12 reps
Forearms
-
Wrist Curls 12 - 15 reps
-
Reverse Wrist Curls 12 - 15 reps
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