Three Day Split Focusing on Arms and Glutes
WARM UP & COOL DOWN
Begin your warm up with 4-5 minutes on a cross trainer just slowly walking turning into a comfortable brisk walk, reverse this for your cool down after.
For the weights warm up follow recommended reps on the individual exercises but using a lighter weight than you plan to use for your main session. Work at a steady pace and if you feel its a strain during warm up, opt for a lighter weight. You should aim for 1-2 warm up sets per exercise.
THE MAIN SESSION
Use a weight that is comfortable for you, if you are achieving past the rep range try and increase the weight (as long as you keep good form), if you don't meet the reps, drop the weight. You should be on the last rep and not be able to do anymore with good form, nothing left in the tank at the end of each set.
After each set take 40-60 seconds rest or enough rest to achieve the reps in the next set, if you need more than this then of course do!
It is important to ensure you exhale on the effort, DO NOT hold your breath or compromise your form for anything and ensure correct posture which can be found HERE.
You can find an exercise glossary to help you with the exercises HERE. If in doubt just drop me a message.
Try and rest 48hrs between each session.
Throughout your PHBP journey we ask you to follow what your body is telling you, only do what you feel comfortable with, if it doesn't feel right then its normally a sign its not right for you. This is not to say you shouldn't be working out or making healthy changes to your lifestyle, we just need to ensure we are making the ones that are right for you and your body, if you need any help contact me HERE.
DAY 1 PUSH AND ARMS
4 Sets
Set 1 20, Set 2 15, Set 3 15, Set 4 10 Reps (Increase weight as reps decrease)
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Leg press
Chest Press Standing or Seated Machine
4 Sets
Set 1 20, Set 2 20, Set 3 15, Set 4 12 Reps (Increase weight as reps decrease)
(Exercise 1. followed by 2 for set 1 rest, then repeat for second set and so on)
Barbell Squats
Inclined Chest Press
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Seated Lat Raises
Travelling lunges, weights by side (count 12-15 each leg)
Circuit, All exercises, rest, repeat x 3 rounds
15 Bicep Curl to shoulder press
15 Donkey Kicks to fire Hydrant (each leg)
15 Tricep Dips
15 Standing Lat Raises
DAY 2 PULL
4 Sets
Set 1 20, Set 2 20, Set 3 15, Set 4 15 Reps
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Back Lunges (smith machine or chest by sides, use wall for support if needed)
Lat Pull Down
4 Sets
Set 1 20, Set 2 20, Set 3 15, Set 4 15 Reps
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
1 Arm Bent over row (4 point kneeling on bench, reps each arm)
Leg Press/ Squats
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Face Pull/ Front Raises
Straight Leg deadlifts
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Seated Lateral Raises
Kettlebell Swings
DAY 3 UPPER (SHOULDERS) AND GLUTES
4 Sets
Set 1 20, Set 2 15, Set 3 15, Set 4 10 Reps (Increase weight as reps decrease)
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Glute Thrusts (BB back on bench)
Military Press BB
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Chest Fly
1 Arm Prone Fly (bent over fly, rest hand on wall to stabilise)
3 Sets 10-12
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Seated Lat Raises
Front Raise
3 Sets 12-15
(Exercise 1. followed by 2 then 3, for set 1 rest, then repeat for second set and so on)
1 Leg High bench step ups
Straight arm pushdown/ Press ups
Squat to back Lunge, then other side =1 rep
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Narrow Grip Lat Pull down , reverse grip/ Bent over row
Arnold Press
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Tricep Pushdowns/ Tricep Kickbacks
Cursty Squats (each Leg)
PLEASE COME TO A GRADUAL COOL DOWN AFTER EACH SESSION AND STRETCH ALL THE MAJOR MUSCLES USED. STRETCHING GUIDLINES CAN BE FOUND HERE.