- 2k14 Workout routine -

MUSCLE SPLIT WORKOUT

Push / Pull / Legs / Arms / Moves

By Raizo

21/04/2014

- MUSCLE SPLIT WEEK -DAY ROUTINE CORE

MONDAY PUSH √TUESDAY PULL ×WEDNES LEGS √THURSDAY ENDURANCE ×FRIDAY ARMS ×SATURDAY LEGS √SUNDAY REST REST

- PUSH WORKOUT -

Chest/Triceps Workout:

1 - CTTS Decline Wide Pushups - 3x40'' | 75''

2 - CTTS Diamond Pushups - 3x40'' | 75''

3 - Parallel Dips - 3x10 | 90'' | 15kg 4 - Dropset - [Military | Regular | Incline] - 3x10e | 75'' | 15kg 5 - 12 Down - Spartan Pushups - 30'' | 15kg

Shoulder Workout:

1 - Hindu Pushups - 3x40'' | 75''

2 - Elevated Pike Pushups - 3x10 | 75''

3 - 7 Down - Handstand Pushups - 45''

Burnout:

1 - Max Regular Pushups - 90''

2 - Max Handstand Hold

- PULL WORKOUT - Back Workout:

1 - Wide Pull-ups - 6/8/10 | 90''| 20/16/12kg

2 - Regular Pull-ups - 6/8/10 | 90''| 20/16/12kg

3 - Close Chin-ups - 6/8/10 | 90''| 20/16/12kg 4 - Burnout - Regular Pull-ups - Max Reps | 90''

Biceps Workout:

1 - TRX Curls - 3x10 | 75'' 2 - RB Curls - 3x15 | 30'' 1 - Head-bangers - 3x10 | 75''

Burnout:

1 - Max Wide Pull-up Hold 10'' 2 - Max Regular Pull-up Hold 10'' 3 - Max Close Chin-up Hold

- LEGS WORKOUT - Quads Workout:

1 - Regular Squats - 3x15 | 60''| 20kg

2 - Jumping Squats - 3x15 | 75''| 20kg

3 - Pistol Squats - 3x6e | 75''| 12/16/20kg 4 - 5 Down - Pistol Squats - 30'' 5 - Squat Hold 3xMax | 75''| 20kg

Calves Workout:

1 - Single Leg Calf Raises - 2x12e | 45'' 1 - Calf Jumps - 2x15 | 60'' | 20kg

Burnout:

1 - Max Regular Squats 30'' 2 - Max Jumping Lunges

- ENDURANCE WORKOUT - Basics Workout:

1 - Pull-ups - 200 reps

2 - Pushups - 400 reps

3 - Dips - 200 reps 4 - Squats - 400 reps

- ARMS WORKOUT - Arms Workout:

1 - Superset - [Military Pushups | TRX Curls] - 5x15e | 60''

2 - Chin-ups - 3x12 | 60''

3 - Assisted 1 Arm Pull-up - 3x5e | 60'' 4 - Head-Bangers - 3x15 | 30'' 5 - OAC Negatives 3x8e | 75'' 6 - Dips 5x15 | 75'' 7 - Diamond Pushups - 5x20 | 75'' 8 - Triceps Extensions 5x15 | 75''

- CORE WORKOUT - Strength Workout:

1 - Superset - [Leg Raises | L-Sit] - 3x(8|10'') | 60''

2 - Front Lever Progressions - 3xMax'' | 60''

3 - Oblique Knee Raises - 3x15e | 60'' 4 - Supermans - 3x20 | 30''

- PUSH WORKOUT -DD/MM/YYYY

Chest/Triceps Workout:

1 - CTTS Decline Wide Pushups - 3x40'' | 75''

2 - CTTS Diamond Pushups - 3x40'' | 75''

3 - Parallel Dips - 3x10 | 90'' | 15kg 4 - Dropset - [Military | Regular | Incline] - 3x10e | 75'' | 15kg 5 - 12 Down - Spartan Pushups - 30'' | 15kg

Shoulder Workout:

1 - Hindu Pushups - 3x40'' | 75''

2 - Elevated Pike Pushups - 3x10 | 75''

3 - 7 Down - Handstand Pushups - 45''

Burnout:

1 - Max Regular Pushups - 90''

2 - Max Handstand Hold