S1 Upper Lower Split AB Rotation

The goal of this program is to target each major muscle group 2x week. Each exercise is preformed with a 4 count negative and 2 minutes of rest. For exercises where you are working one side at a time, rest 60 seconds per side.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Front Squat (Barbell)

Good Morning

Squat (Smith Machine)

Lying Leg Curl

Split Squat Front Foot Elevated (Smith Machine)

Belt Squat

Calf Raise (Leg Press)

Russian Twist

B1 Lower Body

Preacher Curl (Dumbbell)

JM Press

Hammer Curl

French Press

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Hanging Leg Raise

Bicep Tricep

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Lat Pulldown (Single Arm)

Bent Over Row (Barbell)

Standing Pullover (Cable)

Single Arm Rear Delt Fly (Cable)

One Arm Lateral Raise (Cable)

Upright Row (Barbell)

Cable Crunch

A2 Upper Body

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Chest Supported Row (Machine)

Y Raise

Shrug (Barbell)

A1 Upper Body

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Leg Curl

Single Leg Press

Hip Adductor (Machine)

Hip Abductor (Machine)

Plank

B2 Lower Body

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