Workouts

Beginning Level Workout

MONDAY
Chest and Back
1. Bench Press
2. Dorsi Bar Pulldown
3. Incline Bench Press
4. Bent Over Row
5. Dip
6. Pull-up or Bicep Curl/Lat Pull
7. Butterfly
8. Rowing with Leg Extension

WEDNESDAY
Legs and Abdominals
1. Squat (or Frontal Squat)
2. Dead Lift or Stiff-Leg Dead Lift
3. Leg Press
4. Leg Extension
5. Leg Curl
6. Calf Raise or Donkey Press
7. Leg Bend or Body Curl
8. Incline Sit-up or Roman Chair Sit-up or a crunch with Leg Extension

FRIDAY
Shoulders, Traps and Arms
1. Military Press
2. Standing Bicep Curl
3. Tricep Pushdown or Tricep Extension
4. Shoulder Shrug or Haney Shrug
5. Back of Neck Press
6. Tricep Press
7. Upright Row

Intermediate Five Day Split Routine Workout

MONDAY
Chest
1. Bench Press
2. Incline Bench Press
3. Butterfly
4. Dip
5. Incline Sit-up
6. Crunch

TUESDAY
Back
1. Dorsi Bar Pulldown
2. Bent Over Row
3. Bicep Curl/Lat Pulldown
4. Pull-up
5. Rowing with Leg Extension
6. Leg Bend

WEDNESDAY
Legs
1. Squat or Frontal Squat
2. Calf Raise
3. Leg Press
4. Leg Extension
5. Leg Curl

THURSDAY
Shoulders, Traps
1. Military Press
2. Back of Neck Press
3. Shoulder Shrug
4. Upright Rowing
5. Haney Shrug
6. Body Curl

FRIDAY
Arms
1. Tricep Pushdown
2. Standing Bicep Curl
3. Tricep Press
4. Tricep Extension
5. Roman Chair Sit-up

Advanced Level Four Day Split Routine Workout

Phase 1: Load Component (Monday – Tuesday) Heavy Training, low reps, 3 minute rest between sets. Warm-up with a moderate weight, 1 set of 12-15 reps. The perform 1 to 2 to total muscular failure in the 6-10 rep range. When you are able to perform more than 10 reps, add additional weight to bring reps back within range. If necessary you may add weight plates to your Soloflex.

MONDAY
Chest, Shoulders, Triceps
1. Incline Bench Press
2. Bench Press
3. Butterfly
4. Military Press
5. Back of Neck Press
6. Dip
7. Tricep Press
8. Incline Sit-up or Crunch

TUESDAY
Legs, Back, Biceps, Traps
1. Squat or Frontal Squat
2. Calf Raise
3. Leg Extension
4. Leg Curl
5. Pull-up
6. Bent Over Row
7. Shoulder Shrug or Haney Shrug
8. Standing Bicep Curl
9. Leg Bend

Phase 2: Time Component (Thursday-Friday) Moderate resistance and reps, 1 minute rest between sets. Warm-up with a light weight, 1 set of 12-15 reps. Then perform 1 or 2 sets to total muscular failure in the 10-12 repetition range.

THURSDAY
Chest, Shoulders, Triceps
1. Butterfly
2. Bench Press
3. Incline Bench Press
4. Back of Neck Press
5. Military Press
6. Tricep Pushdown
7. Tricep Extension
8. Body Curl

FRIDAY
Legs, Back, Biceps, Traps
1. Leg Press
2. Donkey Press
3. Dead Lift or Stiff-Leg Dead Lift
4. Dorsi Bar Pulldown
5. Upright Row
6. Roman Chair Sit-up