3 Way Split
Monday: Commando
Tuesday: Chest and Back
Wednesday: Legs
Thursday: Commando
Friday: Shoulders and Arms
Saturday: Cardio
Ultimate Workout Monday: Chest and Back
Incline Smith Machine Presses 4x 6-8
Flat Dumbell Flyes 4x 8-10
Magnum Bench Press 3 x Triple Drop Sets (10-12 each drop)
Wide Grip Chins 4x 6-8
Deadlifts 4x 8-10
Long Bar Cable Rows (Forward Lean) 3 x Triple Drop Sets (10-12 each drop)
Cardio
15 minutes of Interval Cardio on the Stair Monster. Start at level 6 for the
low and you pick the high!
Ultimate Workout Wednesday: Legs
Leg Press Machine 4x 6-8
Bench Lunges (Rear Foot Up) 4x 8-10
Leg Extension 3 x Triple Drop Sets (10-12 each drop)
Seated Hamstring Curl 4x 6-8
Step Ups On Normal Bench (Weighted) 4x 8-10
Lying Hamstring Curls 3 x Triple Drop Sets (10-12 each drop)
Single Leg Calf Raises 4x 10-12
Seated Calf Raises 4x 30
Machine Calf Raises 3 x Triple Drop Sets (10-12 each drop)
Cardio
15 minutes of Interval Cardio on the Bike. Use 110-120 Rpm on Up Phase for one
minute and then down to 80 rpm at the same resistance (5-9?).
Ultimate Workout Friday: Shoulders and Arms
Clean And Press 4x 6-8
Standing Dumbbell Press 4x 8-10
Seated Lateral Raises 3 x Triple Drop Sets (10-12 each drop)
Standing Barbell Curl 4x 6-8
Incline Bench Hammer Curl 4x 8-10
Cable Preacher Curls (pause Bottom and Top) 3 x Triple Drop Sets (10-12 each
drop)
Overhead Dumbbell Extensions (Two Arms, One Dumbbell) 4x 6-8
Hindu Pushups 4x 8-10
Pushdowns 3 x Triple Drop Sets (10-12 each drop)
Cardio
15 minutes of Interval Cardio on the Treadmill. Goal is to do Sprints at an
incline of 7 and a speed of 7 for 30 seconds and then take a minute to walk.
Saturday is for outdoor cardio like roller blading or a light run. It can be
skipped but it is an excellent day to get out of the gym and do an outdoor activity
that would be fun. Your looking for long and slow, a real fat burning based
workout so you can charge up your glycogen stores over the weekend to gear up
for the week ahead.
Your success is very important to me. How you look in the new few months will
not only change the way you look at yourself but how others look at my training
abilities.
I want the best for you and am here every step of the way for you. If you ever
have any questions, please do not hesitate to email me.
Ray@buildingbodies.ca
I know you will run into obstacles, that is why getting in shape is one of the most rewarding things you can do for yourself. Not everyone can achieve a beautiful body. Only those that put in the time and effort will reap the rewards. Put yourself first, make the time you need for yourself, and change your life for the better every day.
Here to help,
Ray Burton
Buildingbodies Fitness Systems
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