Corn’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!

DAY 1

Superset:

 Complete the designated amount of reps of the 1st exercise and then move onto the 2nd. Repeat until you’ve completed all the “sets.”

3 sets of 12 (3 x 12) Dumbbell Curl

3 x 12 Standing Dumbbell Triceps Extensions

Superset:

3 x 12 Hammer Curl

3 x 12 Triceps Dumbbell Kickback

 

Superset:

3 x 12 Dumbbell Reverse Curl

3 x 8-10 Bench Dips

Superset:

3 x 10 Dumbbell Front Raise

3 x 10 Dumbbell Lateral Raise

Legs + Core:

5 x 10 Goblet Squats

75 Crunches 

50 Sit Ups

10 Minutes of Cardio

DAY 2

Superset:

3 x 15 Dumbbell Bench Press

3 x 12 Dumbbell Bent Over Row

Superset:

3 x 10-12 Dumbbell Flyes

3 x 20 Lat Pulldowns 

 

Superset:

3 x 15 Dumbbell Pullover

3 x 15 Superman

Superset:

3 x 20 Dumbbell Shrugs

3 x 20 Glute Bridge

CORE:

3 x 25 Russian Twist

3 x 25 Toe Touch

10 Minutes of Cardio