This workout is for this trainee who past the beginner phase or at least 6months of training.
This workout is for this trainee who past the beginner phase or at least 6 months of training.

Points To Remember

You will split your body in two sessions
Train three days a week on nonconsecutive days and alternating workouts (workout 1 on Monday, workout 2 on Wednesday, one on Friday, two on Monday and so on).
Perform each workout 3 times in a 2-week period.
Do one light warm up set of 15 reps prior to the workout set on every exercise.
Use a weight that let you hit failure around the 8 reps. When you reach 8 reps add more weight.
The rest should be 1 1/2 minutes.
Perform each one of the exercises in good form.

Workout 1
Legs Squats - 6x8
Leg Press - 3x8
Leg Curl - 4x8
Standing Calf Raises - 3x8
Incline Dumbbell Press - 3x8
Incline Flyes - 3x8
Chest Flat Bench Press - 4x8
Triceps Lying Triceps Ext - 4x8
Pushdowns - 3x8
Abs Forward Crunches - 3x8


Here's A Printable Log Of This Workout!

Workout 2
Back Deadlift - 4x8
Barbell Rows - 3x8
Pulldowns - 3x8 (use close or wide grip)
Shoulders Military Press - 4x8
Lateral Raises - 3x8
Traps Dumbbell Shrugs - 4x8
Biceps Barbell Curls - 4x8
Incline Dumbbell Curls - 3x8