This 2 day split workout routine is a great time saver. Day one, you should workout your upper body, and on day three workout your legs and abs. You may use three days for cardio and two days for rest.
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Day 1 Muscles Trained: upper body |
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|
EXERCISE |
SETS |
REPS |
|
Seated row (Cable) |
2 |
6-10 |
|
Incline bench press (Barbell) |
2 |
6-10 |
|
Front pulldown (Cable) |
3 |
6-10 |
|
Shoulder press (Barbell) |
2 |
6-8 |
|
Rear lateral raise (Dumbbell) |
2 |
8-12 |
| Dip | 2 | 6-8 |
| Bicep curl (EZ-bar) | 2 | 6-10 |
| Wrist curl (Dumbbell) | 2 | 10 |
|
Day 3 Muscles Trained: legs and abs |
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|
EXERCISE |
SETS |
REPS |
|
Squat (Barbell) |
3 |
6-8 |
|
Straight-leg deadlift (Barbell) |
3 |
6-8 |
|
Leg press |
2 |
8-12 |
|
Shrug (Barbell) |
2 |
8-12 |
| Seated calf extension | 2 | 10-15 |
| 45-degree calf press | 2 | 10-15 |
| Crunches | 3 | 10-15 |
|
Rest Days 2, 4, 5, 6, 7 |
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For the best results, we suggest tracking your workout results using a Fitness Log Journal.