Toolness's Split Workout
I wrote the weight I use on new exercises just to give you an idea....
Day One: BICEPS
1. Flat bar
Do 3 sets and try to get at least 10 reps on each set, keep your elbows still.
I use two tens on each side...
2. Preacher Curl Bench, one arm concentration curls.
Take a dumbell, face it straight up and down, and do one arm curls that way.
3 sets of 8 < I use 25 to 35 lbs>
3. EZ Bar curls on Preacher Bench
3 sets of at least 10 reps and put your hands on the inside grip. <25 on each side>
4. EZ Bar standing curls, use the wide grip...
5. Go to a cable machine, put a towel in the clip and do curls holding the towel.
This is like a reverse tricep exercise with the rope...
Stand close to the machine and pull up with hands together, then when you get to
the top, pull your hands apart...
6. Go to the incline bench, use as much weight as you can and do
curls this way, keeping your elbows back and let your arm drop where it almost hits
the floor behind your body.
Day Two: Chest
1. Flat Bench, duh
2. Incline Bench on the smith machine
Use a wide grip, do high reps and 4 sets.
Bow your chest out, keep your middle back off the bench, this helps a ton.
3. Flat Close Grip bench on the smith machine
Use a close grip and concentrate on your chest not your triceps.
High reps 4 sets
NOTE: you may substitute dumbell exercises for the smith machine exercises
4. Cable Fly
Go to the cable machine, put a flat bench under it, lie on it, keep arms straight,
pull and hold in the middle trying to squeeze your pecs together.
High reps 3 sets
5. Standing cable fly
Same thing but stand up, and cross your arms in the middle.
6. Weird incline machine where you squeeze together at the top
High reps low weight, 3-4 sets...
Day Three: Back
1. Wide grip pull-ups
These suck but they work great. Have a spotter and do at least 3-4 past failure.
3-5 sets
2. Go to the lat pull down machine, grip the bar palms up and shoulder width apart.
Lean back and pull them to your chest right under the nipple.
Concentrate on using your back.
10 reps 3-4 sets slow and concentrated.
3. Row machine
Slow, concentrated 10 reps 3-4 sets
4. Row Cable
Concentrate on using your back, 12-15 reps 3 sets.
5. Chest machine backwards
Low weight, lots of reps! 3-4 sets
Day Four: Triceps
1. Cable machine rope pull-downs
20 reps
4 sets
2. Turn around on same machine, lean forward and do the same thing
15-20 reps 3 sets
3. Decline tricep with dumbells
I'll show you how to do this....
4. Skull crushers
3 sets 8-10 reps
5. Rope pull downs <2nd type>
Do less weight and pull down with hands together, then pull hands apart at bottom.
4 sets 12 reps
Shoulder Workout
1. Military press on the smith machine
Pull incline bench up to the smith machine, put the back of it straight up.
Make it so the bar comes down right to your collar bone
3 sets 10 reps