FREAKFREELOADERS FOUR-DAY TRAINING SPLIT FOR PAIRING OPPOSITE MUSCLE GROUPS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
freakfreeloader on March 10, 2012
Users:
2 (Find someone using this workout plan)
Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Chest, Back, Abs, Shoulders, Trapezius, Thighs, Calves, Biceps, Triceps, Forearms
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description

Each muscle group performs an opposite motion of its training pair. Not only does this help to prevent fatigue of the second muscle group trained, but it can enhance muscle strength . Sets 3 Reps 8-12 

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press--60
--60
--60
Incline Dumbbell Press--60
--60
--60
Dumbbell Flyes--60
--60
--60
Pec Deck Flyes--60
--60
--60
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
--60
Seated Cable Rows--60
--60
--60
Wide-Grip Front Pulldowns--60
--60
--60
Dumbbell Pullovers--60
--60
--60
Abs
Side Crunches--30
--30
Bicycle Crunches--30
Leg Raises--30
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Shoulders
Standing Dumbbell Press--60
--60
--60
Front Dumbbell Raises--60
--60
--60
Lateral Cable Raises--60
--60
--60
Rear Dumbbell Raises--60
--60
--60
Trapezius
Dumbbell Upright Rows--60
Dumbbell Shrugs--60
Abs
Sit-Ups--30
Incline Sit-Ups--30

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