Chris’s Current Training Split

Remember: Use a weight heavy enough to challenge yourself, but maintain good form. One minute rest between sets in the "Strength" portion of your workout. Stretch!

BACK/BICEPS

Superset:

Goal* 3 x 10 Unassisted Pullups
3 x 12 Concentration Curls

15-20 Minutes of Cardio

CHEST/TRICEPS

Superset:

3 x 15 Dumbbell Pullover
3 x 15 Dumbbell Skullcrusher

Superset:

3 x 15 Tate Press
100 Decline* Pushups (Put your feet up on a bench) In as few sets as possible.

8 x 25 Core Work*

Each week I want you to pick a different core exercise that you want to focus on and do 200 total reps it.

SHOULDERS

Superset:

For each of these exercises, start with a weight that you can do about 15 reps of, and increase the reps each week.

3 x Max Dumbbell Front Raise
3 x Max Dumbbell Lateral Raise

3 x 15 Cable Rear Delt Raise

3 x 20* Dumbbell Shrugs (Hold for 2 seconds at the top of each rep and keep your shoulder blades pinched together.)

LEGS