My Training Split + Full Body Workout
Note: Not all training styles work for everyone
I thought it would be a great idea to share with you all how I split my training throughout the week. One thing I want you to keep in mind is... not all training styles work for everyone! How do you know what training style works best for you? Try different training styles and watch how your body responds to each. Your body will respond most efficiently to the training style that works best for you! You probably won't know if a certain training style is best for your body type after 1 or 2 sessions. Practice for a couple weeks and start to notice the changes within your body. Changes like strength and speed to the definition in the muscles and fat loss.
Why do I train?
To feel strong, fast, powerful and healthy. My goal is to build lean muscle, look fabulous and maintain a healthy body fat percentage for proper hormonal function and metabolism.
My Current Training Routine
Currently my training routine consists of resistance training and weight lifting. I've been avoiding cardio for certain reasons, you can read about in the post below. I focus on training 1 or 2 muscle groups during my workout and split muscle groups throughout the week. For myself I have noticed that my body responds very well to training upper body and lower body separately. I find I can't get enough repetitions in during a full body workout compared to focusing on the upper body or lower body separately. FOR EXAMPLE: I get a way better booty pump if I focus on that muscle group for the hour of my workout. Although, it is important to expose your body to different training styles! So, every once and I while I like to switch up my normal training. Today, I am doing a full body workout with my good friend Jenna @jaayzeexox. It's been a while since she has hit up the gym since we decided to knock it all down in one go haha! You can find our full body workout below the muscle split chart.
This is an example chart of how I've currently been splitting my training and muscle groups + examples of what my repetitions and sets look like.
ex. Weekly Muscle Group Split
MONDAY TUESDAY WEDNESDAY
Legs + Glutes Bicep + Tricep 8 exercises X REST X 6 exercises 10-20 reps 10-20 reps 3-4 sets 3-4 sets
THURSDAY FRIDAY SATURDAY
Legs + Glutes Back + Shoulders Legs + Glutes 8 exercises 6 exercises 8 exercises 10-20 reps 10-20 reps 10-20 reps 3-4 sets 3-4 sets 3-4 sets
X REST X
FULL BODY WORKOUT
WARM UP: 10 minutes incline treadmill or elliptical (to warm up the muscles and increase blood flow) COOL DOWN: Full body stretches 1 minute rest in between sets.
A1. Walking Side Squats - 12 reps each leg x 3 sets A2. Seated Row - 15 reps x 3 sets A3. Front Squat with Shoulder Press - 12 reps x 3 sets B1. Bosu Jump Squat Burpees - 12 reps each leg x 3 sets B2. Cable Face Pulls - 12 reps each leg x 3 sets B3. Bosu Crunches - 15 reps x 3 sets C1. Kettle Bell Swings - 5, 5, 5 reps x 3 sets C2. Wide Grip Lat Pull Down - 12 reps each leg x 3 sets C3. Alternating TRX Jump Squat to TRX Row - 10 reps x 3 sets CORE: TRX Plank with Hip Raise - 10 reps x 3 sets Mountain Climbers - 30 seconds x 3 sets