Free Workout Guides

Split Routine

Monday & Thursday

A-1: barbell bench press
A-2: bent over row
B-1: barbell curl 2x5
B-2: skull crusher or triceps pushdown 2x5

Tuesday And Friday

B-1: barbell squat
B-2: glute/ham raise
Seated calf raise 2x5
Turkish Get-up 2x5 l,r (left and right)

Do each pair back to back. For example, do one set of A-1, wait ninety seconds, and then do a set of A-2 and wait ninety seconds before going back to A-1. Keep going back and forth until you have completed all of the sets and reps. For the midsection work, take two minute breaks in between each set and for the arm work take one-minute breaks in between each set.