OVERALL FITNESS

Overall Fitness - Intermediate 2 day split

This specially designed program is for those individuals with interest in Overall Fitness and that have 6 months to a year weightlifting experience.

This routine is a 2 day split. Your goal will be to complete all of the workouts in the course of the week and you should try to have a day of rest in between workouts if possible except in situations where you may be doing a larger amount of workouts in a week or include some light cardio on days off from weights. As you can see, each routine is designed in such a way as to train different body parts on different days. Furthermore certain body parts are grouped together for maximum exertion such as chest and triceps because both muscle groups are used in many exercises for each body part. And if you notice, the major body parts such as back or legs are hit from different angles in order to develop them fully. It is direct training of these larger body parts that will allow you to see the results you are looking for.

Click on any exercise name in the workout below to see its description with images and video!

Day 1

Exercise Name	Muscle	Sets	Reps
Incline Bench Press - Barbell	Chest	3	12
Flat Dumbbell Press	Chest	3	8
Flat Dumbbell Fly	Chest	3	10
Seated Dumbbell Press	Shoulders	3	10
Dumbbell Front Raise (Alternating)	Shoulders	3	8
Cable Rear Delt	Shoulders	3	10
Dumbbell Shrugs	Shoulders	3	12
Dips Bench	Arms	3	10
Tricep Pushdown (Bar)	Arms	3	10
Overhead Bar Extension	Arms	3	10
Roman Chair Knee Lifts	Abs	3	15
Knee Raises Obliques Parallel Bar	Abs	3	15
Kneeling Cable Crunch	Abs	3	15

Day 2

Exercise Name	Muscle	Sets	Reps
Plate Loaded Hack Squat - Hammer Strength	Legs	3	12
Dumbbell Lunge	Legs	3	12
Leg Extension	Legs	3	10
Seated Leg Curl	Legs	3	10
Seated Calf Raise	Legs	3	15
Pull Up	Back	4	10
Seated Cable Row (Wide Grip)	Back	4	8
Lat Pulldown	Back	3	10
Dumbbell Curl	Arms	3	10
Cable Crossover Curl	Arms	3	10
Dumbbell Hammer Curl	Arms	3	10
Dumbbell Wrist Extension	Arms	3	12
Ab Crunch	Abs	3	15
Double Crunch	Abs	3	15
Kneeling Cable Crunch	Abs	3	15

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