Muscle Fitness Muscle & Fitness UK - April 2018 | Page 35

T R A I N I NG SPL I T FOR S USTA I N E D FAT L OS S
EXERCISE 5: Single Arm
Dumbbell Row
• 3 x working sets / 10 - 12 reps (each arm)
• Every set add drop set & burn until failure
EXERCISE 6: Standing Lat Pushdown
(Straight Arm)
• 3 x working sets / 15 - 20 reps
WEDNESDAY: LEGS
Overview
•
•
•
•
•
•
•
Squat
Leg Press
Leg Extension
Seated Leg Curl
Lying Leg Curl
Standing Calf Raise
Seated Calf Raise
EXERCISE 1: Squat
• 3 x warm up sets / 20 - 30 reps
• 3 x working sets / 10 - 12 reps
• 3 x pause sets / 10 - 12 reps with 3 second
pause
EXERCISE 2: Leg Press
•
•
•
•
•
•
Pyramid sets (increase weight every set)
Set 1 / 50 reps
Set 2 / 40 reps
Set 3 / 30 reps
Set 4 / 20 reps
Set 5 / 10 reps
EXERCISE 3: Leg Extension
• 1 x warm up set / 20 - 30 reps
• 3 x working sets / 10 - 12 reps
• Every set add drop set & burn until failure
EXERCISE 4: Seated Leg Curl
• 1 x warm up set / 20 - 30 reps
• 4 x working sets / 10 - 12 reps
• Final set add drop set & burn until failure
EXERCISE 5: Lying Leg Curl
• 1 x warm up set / 20 - 30 reps
• 4 x working sets / 10 - 12 reps
• Final set add drop set & burn until failure
EXERCISE 6: Standing Calf Raise
• 1 x warm up set / 20 - 30 reps
• 3 x working sets / 15-20 reps
• Every set add drop set & burn until failure
Exercise 7: Seated Calf Raise
• 1 x warm up set / 20 - 30 reps
• 3 x working sets / 15 - 20 reps
• Final set add drop set & burn until failure
THURSDAY: REST DAY
FRIDAY: SHOULDERS
Overview
•
•
•
•
•
•
Shoulder Press Machine
Seated Dumbbell Shoulder Press
Seated Dumbbell Lateral Raise
Upright Row
Seated Dumbbell Bent Over Raise
Barbell Front Raise
EXERCISE 1: Shoulder Press Machine
• 4 x working sets
• Every set until failure
EXERCISE 2: Seated Dumbbell
Shoulder Press
• 1 x warm up set / 20 - 30 reps
• 3 x working sets / 10 - 12 reps
• Every set add drop set & burn until failure
APRIL 2018 / MUSCLE & FITNESS
33