FULL BODY SPLIT ( ALTERNATE UPPER BODY AND LOWER BODY)

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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Created By:

booboo56001 on December 01, 2013

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Chest, Back, Biceps, Triceps, Shoulders, Thighs, Calves, Lower Back

Description

Full body split..upper body and lower body alternate...abs everyday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
Hanging Leg Raises	-	20	30
	-	20	30
	-	20	30
Chest
Machine Chest Press	50 lbs.	15	45
	50 lbs.	15	45
	50 lbs.	15	45
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	10	45
	15 lbs.	10	45
	15 lbs.	10	45
Biceps
Machine Preacher Curls	20 lbs.	15	45
	20 lbs.	15	45
	20 lbs.	15	45
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	15	45
	5 lbs.	15	45
	5 lbs.	15	45
Chest
Dumbbell Flyes	15 lbs.	15	45
	15 lbs.	15	45
	15 lbs.	15	45
Back
Seated Cable Rows	50 lbs.	15	45
	50 lbs.	15	45
	50 lbs.	15	45
Triceps
Triceps Cable Pushdowns	20 lbs.	15	45
	20 lbs.	15	45
	20 lbs.	15	45
Abs
Bridge (Plank)	-	1	45
	-	1	45
	-	1	45
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Shoulders
Seated Dumbbell Press	10 lbs.	15	45
	10 lbs.	15	45
	10 lbs.	15	45
Biceps
Zottman Curl	15 lbs.	15	45
	15 lbs.	15	45
	15 lbs.	15	45
Triceps
Triceps Bench Dips	-	15	45
	-	15	45
	-	15	45
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
1 Mile Run	0 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	-

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