David’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 (Chest & Back)

Superset:

Complete 1 set of each of the following before moving onto the next set. Rest 1 minute between each exercise.

3 sets of 15 (3 x 15) Lat Pulldowns

3 sets of 15 (3 x 15) Machine Curl

Superset:

Complete 1 set of each of the following before moving onto the next set. Rest 1 minute between each exercise.

3 x 15 Seated Row

3 x 15 Alternate Dumbbell Curls

Superset:

Complete 1 set of each of the following before moving onto the next set. Rest 1 minute between each exercise.

3 x 15 Superman

3 x 15 Alternate Hammer Curl

4 x 15 second Plank 

50 Crunches

20 Minutes of Cardio (Find a challenging pace that you could still hold a conversation. Record distance traveled. Your goal is to increase the distance each week.)

 

DAY 2 (Chest, Triceps, & Shoulders)

Superset:

Complete 1 set of each of the following before moving onto the next set. Rest 1 minute between each exercise.

3 x 15 Dumbbell Bench Press

3 x 15 Overhead Triceps Extension

3 x 15 Side Lateral Raise

Superset:

Complete 1 set of each of the following before moving onto the next set. Rest 1 minute between each exercise.

3 x 15 Dumbbell Flyes

3 x 15 Skullcrusher

3 x 15 Front Dumbbell Raise

Superset:

Complete 1 set of each of the following before moving onto the next set. Rest 1 minute between each exercise.

3 x 15 Dumbell Shoulder Press

3 x 15 Triceps Pushdowns

3 x 10+ Pushups (If these are too challenging, try modified push ups from your knee. Your focus here, is to lower yourself until your chest is at lost in between your elbows.)

DAY 3

Superset:

Complete 1 set of each of the following before moving onto the next set. Rest 1 minute between each exercise.

4 x 15 Dumbbell Goblet Squats

4 x 15 Barbell Glute Bridge

 

Superset:

Complete 1 set of each of the following before moving onto the next set. Rest 1 minute between each exercise.

3 x 15 Leg Extensions

3 x 15 Leg Curl

3 x 15 Standing Dumbbell Calf Raises

 

20 Minutes of Cardio (Find a challenging pace that you could still hold a conversation. Record distance traveled. Your goal is to increase the distance each week.)