RSS

• About GoWorkoutMom
• Contact
• Sitemap

« Lipton White Tea Review | Main | Non-Stop 15 Minute Leg Routine »

Week 23: Split Routine Trial Begins, May 25-31

By Cindy | June 6, 2008

This is the first week that I’ve completed the full split routine option. Any program needs at least 4 full weeks to really give our bodies a chance to adjust and accept the changes. I am happy so far with how the first week progressed. I’m enjoying the challenge of the increased weights and higher intensity cardiovascular routines. With a little tweaking, I’ve combined a split muscle group routine with high intensity, interval training and dynamic exercises to focus on fat loss.

• Monday: Chest / Tricep (with 1 minute jump roping between each set for a total of 17 minutes)
  
• Tuesday: Back / Biceps/ Cardio (with 30 count jumping jacks between each set for a total of 510 jumping jacks)
•  Wednesday: Cardio/ Abs : 30 min. treadmill b/w 6.0-5.8 for 350 cals approximately 2.8 miles and 15 minutes on cardio wave.
• Thursday: Rest (1 hour walk)
•  Friday: Shoulder / Traps / Cardio (with 30 count side to side jumps on BOSU Ball between each set for a total of 510)
• Saturday: Thigh / Calves / Abs (with 30 count jumping jacks between each set for a total of 240 jumping jacks)

Chest / Triceps Days:

• 1 Set of Warm Up on bench followed by 3 sets of 15, 12, 10 flat bench press (10, 20, 30, 40 lbs)
• 3 Sets of 15, 12, 10 dumbbell chest flyes (2 x 10, 15, 20lb dumbbells)
• 3 Sets of 12, 12, 8 incline dumbbell press (2 x 10, 15, 20lb dumbbells)
• 2 Sets of 12, 10 Weighted / Assisted Dips (offset 120lbs, 110lbs)
• 3 Sets of 14, 12, 10 Skull crusher (2 x 10, 15, 20lb dumbbells)
• 2 Sets of 12, 8 Overhead Tricep Extension (10, 20lbs)

Back / Bicep Days:

• 1 Set of Warm Up on pull ups followed by 3 sets of 15, 12, 8 lat pull-down (assisted pullups offset by 110/125lbs, 40, 50, 65 lbs)
• 3 Sets of 14, 12, 10 low row (50, 65, 80lbs)
• 2 Sets of 12, 10 high row (45, 50lbs)
• 2 Sets of 12, 8 Barbell pullovers (30, 40lbs)
• 3 Sets of 12, 8, 6 Deadlifts (50, 60, 70lbs)
• 2 Sets of 12 each hand, 8-10 each hand Alternating Dumbbell Curls (15, 20lbs)
• Cardio: 30 minutes Cybex Arc Wave at level 7 for a distance of 1.4 miles/451 cals b/w 30-55 resistance.

Shoulder / Traps Days:

• 1 Set of Warm Up on Dumbbell Military Presses followed by 3 Sets of 12, 12, 8 Barbell Military Presses (10, 20, 30, 40lbs)
• 3 Sets of 14, 12, 10 Dumbbell lateral raises (2 x 10, 12, 12lb dumbbells)
• 2 Sets of 12 ,10 Dumbbell front raises (2 x 10, 12lb dumbbells)
• 3 Sets of 15, 12, 8 Posterior flyes (Machine- 24, 30, 40lbs)
• 2 Sets of 12, 10 Dumbbell Arnold Presses (30, 40lbs)
• 3 Sets of 12, 10, 10 Heavy dumbbell Shrugs (40, 50, 70lbs)
• 2 Sets of 12, 10 Heavy Behind the back barbell shrugs (60, 60lbs)
• Cardio: Rowing for 10 minutes with 30 sec sprints/30 sec slow rows

Thigh / Calves / Abs Days:

• 1 Set of Warm up on Full Squats followed by 3 Sets of 14, 12, 10 Barbell full squats (15,35,55 lbs)
• 3 Sets of 14, 12, 8 Hamstring Curls (20, 35, 50lbs)
• 3 Sets of 12, 8, 8 Heavy Calf raises (90, 100, 105lbs)
• 2 Sets of 8, 8 Heavy Squats on the leg press machine (180, 200lbs)
• 2 Sets of 12, 8 leg extensions (50, 65lbs)
• 2 Sets of 50, 50 crunches
• 2 Sets of hanging leg raises (18, 18lbs)

I felt challenged and tired after all the workouts.  I like it!

Don't forget to subscribe to my RSS feed and join in the Journey. Thanks for visiting!

Topics: Personal Journey |