Flex55
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2 Day Split Workout
4 days a week - 2 on, 1 off, 2 on, 2 off
Upper/Lower workouts
Upper:
DB flat bench 1x10, 1x5
Upright rows 1x10, 1x5
Incline smith bench 1x10, 1x5
DB rows 1x10, 1x5
Front raises 1x10, 1x5
Pulldowns 1x10, 1x5
Barbell curls 1x10, 1x5
Headbangers 1x10, 1x5
Lower:
Squat 1x10, 1x5
Stiff legged lift 1x10, 1x5
Lunges 1x10, 1x5
Leg curls 1x10, 1x5
Calf raises 1x10, 1x5
Sit ups 1x10, 1x8
Side crunches 1x10, 1x8
Off days - kick boxing class (1 hour)
4 days a week - 2 on, 1 off, 2 on, 2 off
Upper/Lower workouts
Upper:
DB flat bench 1x10, 1x5
Upright rows 1x10, 1x5
Incline smith bench 1x10, 1x5
DB rows 1x10, 1x5
Front raises 1x10, 1x5
Pulldowns 1x10, 1x5
Barbell curls 1x10, 1x5
Headbangers 1x10, 1x5
Lower:
Squat 1x10, 1x5
Stiff legged lift 1x10, 1x5
Lunges 1x10, 1x5
Leg curls 1x10, 1x5
Calf raises 1x10, 1x5
Sit ups 1x10, 1x8
Side crunches 1x10, 1x8
Off days - kick boxing class (1 hour)