Please Scroll Down to See Forums Below 
Bump for BigA
Different training splits ...
- Thread starter superqt4u2nv
- Start date
Wow, great reference thread. No idea how I managed to miss this for 3 weeks.
This is a two day split I did for another friend that is workout in a gym in the condo building with very limited weights etc.
Terms I will use giant sets means doing 3 or more exercises back to back with no rest. Superset is two exercises back to back no rest.
Split 1
5 minute skiping warm up 1 minute each giant set
Jump Rope: Double Rotations
Jump Rope: Single Hop
Jump Rope: Lateral Hop
Jump Rope: Step
Jump Rope: Twisting Hops
30 - 60 second rest
Super setting DB row with Advanced Burpee
Dumbbell Bent-over Row
Burpee (advanced)
20-40 second rest between each set do a total of 4 sets 10-20 reps
Super setting DB deadlifts with Mountain Climber
Dumbbell Deadlift Exercise Technique and Video
Mountain Climber
20-40 second rest between each set do a total of 4 sets 10-20 reps
Superset DB Front squat and DB Bicep Curl
Dumbbell Front Squat
Dumbbell Curl
20-40 second rest between each set do a total of 4 sets 10-20 reps
Superset Step up with Single Leg Split Squat
Dumbbell Lateral Step-up
Dumbbell Single Leg Split Squat
20-40 second rest between each set do a total of 4 sets 10-20 reps
Super set DB rear lunge and DB side lunge
Dumbbell Rear Lunge
Dumbbell Side Lunge
20-40 second rest between each set do a total of 4 sets 10-20 reps
Do a 5 minute cool down with a slow up hill walk on the treadmill top incline
Split 2
5 minute skiping warm up 1 minute each giant set
Jump Rope: Double Rotations
Jump Rope: Single Hop
Jump Rope: Lateral Hop
Jump Rope: Step
Jump Rope: Twisting Hops
30 - 60 second rest
Giant set DB Lat raise, DB Front raise and DB rear lateral raise
Dumbbell Lateral Raise
Dumbbell Front Raise
Dumbbell Rear Lateral Raise
20-40 second rest between each set do a total of 4 sets 10-20 reps
Superset Burpee and Mountain Climber
Burpee (advanced)
Mountain Climber
20-40 second rest between each set do a total of 4 sets 10-20 reps
Super set Push Ups with DB Fly
Push-up
Dumbbell Fly
20-40 second rest between each set do a total of 4 sets 10-20 reps
Super Set Dips with Depth Push Up
Chest Dip (between benches)
Depth Push-up
20-40 second rest between each set do a total of 4 sets 10-20 reps
Super Set Close Grip Push Ups and DB One Arm Extention
Dumbbell One Arm Triceps Extension
Close Grip Push-up
20-40 second rest between each set do a total of 4 sets 10-20 reps
5 minute cool down on the bike with max tension
Terms I will use giant sets means doing 3 or more exercises back to back with no rest. Superset is two exercises back to back no rest.
Split 1
5 minute skiping warm up 1 minute each giant set
Jump Rope: Double Rotations
Jump Rope: Single Hop
Jump Rope: Lateral Hop
Jump Rope: Step
Jump Rope: Twisting Hops
30 - 60 second rest
Super setting DB row with Advanced Burpee
Dumbbell Bent-over Row
Burpee (advanced)
20-40 second rest between each set do a total of 4 sets 10-20 reps
Super setting DB deadlifts with Mountain Climber
Dumbbell Deadlift Exercise Technique and Video
Mountain Climber
20-40 second rest between each set do a total of 4 sets 10-20 reps
Superset DB Front squat and DB Bicep Curl
Dumbbell Front Squat
Dumbbell Curl
20-40 second rest between each set do a total of 4 sets 10-20 reps
Superset Step up with Single Leg Split Squat
Dumbbell Lateral Step-up
Dumbbell Single Leg Split Squat
20-40 second rest between each set do a total of 4 sets 10-20 reps
Super set DB rear lunge and DB side lunge
Dumbbell Rear Lunge
Dumbbell Side Lunge
20-40 second rest between each set do a total of 4 sets 10-20 reps
Do a 5 minute cool down with a slow up hill walk on the treadmill top incline
Split 2
5 minute skiping warm up 1 minute each giant set
Jump Rope: Double Rotations
Jump Rope: Single Hop
Jump Rope: Lateral Hop
Jump Rope: Step
Jump Rope: Twisting Hops
30 - 60 second rest
Giant set DB Lat raise, DB Front raise and DB rear lateral raise
Dumbbell Lateral Raise
Dumbbell Front Raise
Dumbbell Rear Lateral Raise
20-40 second rest between each set do a total of 4 sets 10-20 reps
Superset Burpee and Mountain Climber
Burpee (advanced)
Mountain Climber
20-40 second rest between each set do a total of 4 sets 10-20 reps
Super set Push Ups with DB Fly
Push-up
Dumbbell Fly
20-40 second rest between each set do a total of 4 sets 10-20 reps
Super Set Dips with Depth Push Up
Chest Dip (between benches)
Depth Push-up
20-40 second rest between each set do a total of 4 sets 10-20 reps
Super Set Close Grip Push Ups and DB One Arm Extention
Dumbbell One Arm Triceps Extension
Close Grip Push-up
20-40 second rest between each set do a total of 4 sets 10-20 reps
5 minute cool down on the bike with max tension
QT, what do you think is the single best movement for rounding the glutes? Not trying to make this thread a cheese fest, but a lot of women are interested in getting a bubblicious booty w/o adding circumference to their thighs.
Damn that sounds like a hellified conditioning workout, mi amiga.
Similar threads
