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BODYBUILDINGPRO.COM Training Split for June 2005 Articles Database Articles by Writer Articles Written by Matt Canning Training Split for June 2005 Training Split for June 2005

This summer, I want to eventually begin a five day a week training split, but in the meantime, I will start off with a four day a week split. This will allow me to ease into a more intense / high volume schedule and allow my body to adjust upwards to that level along the way. I plan to follow a split that looks something like the one in the table below. I will probably workout Monday to Friday with Wednesday off, however (depending on scheduling), I may take another day off instead. Here it is:

Training Split
Workout 1 Workout 2 Workout 3 Workout 4
Chest / Triceps / Abs Back / Biceps Shoulders Legs

Looking at individual muscle groups, I will probably follow a training program like the one below:

Workout 1
Exercise Sets / Reps
Flat Barbell Press 4 / 12-15
Incline Dumbbell Flyes 4 / 12-15
Pec Deck Flyes 4 / 12-15
Incline Dumbbell Press 4 / 12-15
Exercise Sets / Reps
Close Grip Bench Press 3 / 8-12
Overhand Dumbbell Extension 3 / 8-12
Exercise Sets / Reps
Medicine Ball Crunches 3 / 15-20
Sit-Ups 3 / 15-20

For workout two, back and biceps will be hit together. I should make a point that my workout program is not necessarily for everyone. I post it on here so that visitors can get an idea of what I'm up to and perhaps get ideas for training techniques they can incorporate into their workouts. However, I acknowledge the fact that everyone is different: I'm trying to find workouts that work well for me, and I hope that everyone else will do the same thing.

Workout 2
Exercise Sets / Reps
Triangle Bar Lat Pulldowns 4 / 12-15
Chin Ups 4 / Failure
Large Preacher Bar Dumbbell Rows 4 / 8-12
T-Bar Rows 4 / 8-12
Exercise Sets / Reps
2-Hand Machine Biceps Curls 3 / 8-12
Standing Preacher Curls 3 / 8-12

As far as shoulders are concerned, I will be training them alone. It is important that I keep my shoulder training day sufficiently far from my chest training day in order to ensure that I don't overtrain either muscle. The way it is split now, with chest and shoulders spaced two days apart, chances of overtraining should be minimized.

Workout 3
Exercise Sets / Reps
Front Lateral Raise 3 / 10
Seated Dumbbell Press 3 / 10
Side Lateral Raise 3 / 10

For legs, workouts will be alternated. Rather than doing squats for every workout, I'm going to do them every other week and do leg presses in the same rotation (squat, leg press, squat, leg press, etc).

Workout 3
Exercise Sets / Reps
Squats or Leg Press (week to week rotation) 4 / 8-12
Leg Extensions 4 / 8-12
Lunges 4 / 8-12
Lying Leg Curls 4 / 8-12
Standing Calf Raises 4 / 8-12

I will make another article soon regarding my nutrition plan for the same and put it on MY ARTICLE SECTION. Also, check out the BBPRO UPDATES PAGE daily, as I try to add fresh content to the site every day, and any new workout or nutrition programs I add will be on there, as well as in the EZINE

CLICK HERE to check out the program I was on last year.

CLICK HERE to check out other training splits (3, 4, 5 day).

That's it for now - but check back soon!

Take care,

Matt Canning

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