Full-Body & Split Work For Beginner, Intermediate & Advanced!

Get three intense workouts right here! Work range from beginner up to Advanced; full body and split training also used. Try them and see how they work.


Beginner Full-Body:
Each Muscle Group Trained Three Times Per Week

Full Body Routine:

Abs:

Chest (4 sets):

Back (4 sets):

Front and Side Shoulders (4 sets):

Arms (3 sets each):

Legs (Quads - 4 sets, Hams - 3 sets, Calves - 3 sets):

print Click Here For A Printable Log Of Beginner Full-Body.

Randy Herring
Click Image To Enlarge.
Bench Press.


Intermediate 4-Day Split:
Each Muscle Group Trained Twice A Week

Abs:

print Click Here For A Printable Log Of Intermediate Abs.

Monday / Thursday - 23 Sets:

Chest (6 sets):

Deltoids (front - 3 sets; side - 2 sets):

Biceps (5 sets):

Forearms (2 sets):

Triceps (5 sets):

print Click Here For A Printable Log Of Intermediate Monday / Thursday.

Randy Herring
Click Image To Enlarge.
Lying Tricep Extensions.

Tuesday / Friday - 25 Sets:

Legs (Calves - 5 sets, Quads - 6 sets; Hams - 5 sets):

Back (6 sets):

Rear Delts (3 sets):

print Click Here For A Printable Log Of Intermediate Tuesday / Friday.


Advanced 5-Day Split:
Each Muscle Group Trained Once Every Six Days

Day 1: Abs, Chest - 18 sets

Abs (2 sets each):

Chest (3 sets each):

print Click Here For A Printable Log Of Day 1.

Randy Herring
Click Image To Enlarge.
Incline Bench Press.

Day 2: Back, Rear Delts, Biceps, Forearms - 33 sets

Back (3 sets each):

Rear Delts (3 sets each):

Biceps (3 sets each):

Forearms (2 sets each):

print Click Here For A Printable Log Of Day 2.

Day 3: (OFF) REST

Day 4: Abs, Delts, Triceps - 27 sets

Abs (2 sets each):

Front Delts (3 sets each):

Side Delts (3 sets each):

Triceps (3 sets each):

print Click Here For A Printable Log Of Day 4.

Day 5: Calves, Quads, Hams - 30 sets

Calves (3 sets each):

Quads (3 sets each):

Hams (3 sets each):

print Click Here For A Printable Log Of Day 5.

Randy Herring
Click Image To Enlarge.
Barbell Squats.

Day 6: (OFF) REST

Day 7: Repeat Cycle (Back To Day 1)

バイアグラ 価格

Vimax