Workout Splits
Split #1
Training 3X Per Week:
Monday – Legs
Wednesday -Push
Friday -Pull
Split #2
Every day, no off days:
Day 1: Legs
Day 2: Push
Day 3: Pull
Day 4: Repeat
Split #3
3 Days On, 1 Day Off:
Day 1: Legs
Day 2: Push
Day 3: Pull
Day 4: Rest
Day 5: Repeat
Workout Abbreviations
Rep(s)
A rep (repetition) is one complete motion of an exercise.
Example: Moving the bar down to your chest and then back up to the beginning position when performing a Flat Bench Press. That would be one rep.
Set
A group of consecutive repetitions (reps).
Example: 3 sets of 12 reps means that you would perform 12 repetitions of the outlined exercise 3 times with a rest break in between set.
DB
Dumbbell(s)
SS (Superset)
Performing two exercises back to back that work two separate muscle groups with no rest in between.
Example: SS – Flat Bench Press/Standing DB Curls (4 sets of 15/10-12 reps)
This means that you would perform Flat Bench Press for 15 reps and then immediately perform Standing DB Curls for 10-12 reps with no rest in between. Rest. Then do this again for 4 sets.
TS (Tri-Set)
Performing 3 exercises back to back to back with no rest in between. Rest after all three exercises are completed before starting your next Tri-Set.
Example: TS – Straight Bar Pushdowns/Standing EZ Bar Curls/Seated Alternate DB Curls (3 sets of 10/12/8-10 reps)
This means that you would perform Straight Bar Pushdowns for 10 reps and then immediately perform Standing EZ Bar Curls for 12 reps and then immediately after perform Seated Alternate DB Curls for 8-10 reps with no rest in between all three movements. Rest. Then do this again for 3 sets.
GS - Giant Set
Performing 4 or more exercises back to back with no rest in between. Rest after all exercises are completed before starting your next set.
Example: GS – Straight Bar Pushdowns/Seated DB Curls/Seated DB Hammer Curls/Close Grip Push-Ups (3 sets of 10/12/12/15 reps)
This means that you would perform Straight Bar Pushdowns for 10 reps and then immediately perform Seated DB Curls for 12 reps and then immediately perform Seated DB Hammer Curls for 12 reps and then immediately perform Close Grip Push-Ups for 15 reps with no rest in between all movements. Rest. Then do this again for 3 sets.
Drop (Drop Set)
Once you reach muscle failure with the first suggested rep range you will then drop (reduce) the weight you are currently using to complete the next suggested rep range to fatigue your muscles THAT much more!
Example 1: 3 sets 10 drop 8
This means that you will choose a weight where you will fail (using correct form) at 10 reps and then immediately drop the weight lighter to perform 8 more. You will do this for 3 sets.
Example 2: 3 sets 12,10,10 drop 6
This means that you will only perform a drop set on the very last set where you will fail (using correct form) at 10 reps using a specific weight and then immediately drop the weight lighter to perform 6 more.
F (Failure)
Training until failure simply means that you are going to perform as many reps as possible under the correct form every set until you can no longer perform another repetition.
Example: Seated DB Shoulder Press (3 Sets to F)
ISO Hold
Using the targeted muscle to hold the weight/resistance in a static position for a given amount of time to incorporate larger motor units and increase time under tension.
Example:
Barbell Squats
3 sets x 10
NOTE: Complete a 5 second ISO-HOLD at the end of each set.
Doing Barbell Squats and squatting down to 90 degrees after completing 10 reps and holding that position for 5 seconds using your quads to hold that position.