[SPLIT INFO]
The FULLBODY split is an exclusive split of my bestselling programm AAP PRO. Here, we have 10+ more splits, workout plans, a community and 1:1 help by me if you want. If you wanna get more details about the program and save $100, click the link above and join 1,000+ athletes grinding already! The FULLBODY split is a good option for 1-3 workouts a week.
This split is well suited for beginners but also for returning to training after a longer break to keep muscle soreness to a minimum and to get the muscles used to the strain again.
FULL BODY DAY
360-LUNGES
3 SETS x 8- 16 REPS
Target muscle:Quadriceps/Glutes
Level: Intermediate
Muscle groups (load): Quadriceps (high), Glutes (high), Biceps (mid), Core (mid), Shoulders (low)
Breathing: Concentric phase (off), Eccentric phase (on)
Information: /
CURL SQUATS
3 SETS x 5-8 REPS
Target muscle:Quadriceps/Shoulder
Level: Intermediate
Muscle groups (load): Quadriceps (high), Shoulder (high), Glutes (mid), Biceps (mid), Core (mid), Hamstrings (mid) , Forearms (mid), Triceps (low)
Breathing: Exhale when bending, inhale before pressing overhead, press breathing during the press. Exhale during the movement to the starting position (see video)
Information: Perform the exercise slowly and in a controlled manner
"NOBODY IS COMING TO SAVE YOU, GET UP AND BE YOUR OWN HERO"
BANDED RDL CURLS
2 SETS (each side) x 8-12 REPS
Target muscle:Quadriceps/Biceps
Level: Intermediate
Muscle groups (load): Quadriceps (high), Biceps (high), Forearms (high), Glutes (mid) Hamstrings (mid), Core (mid)
Breathing: Concentric phase (off), Eccentric phase (on)
Information: You can also use a dumbbell for this exercise (hammer curl)
PULLED HYPEREXTENSIONS
3 SETS x 8-12 REPS
Target muscle:Lower back/Hamstrings
Level: Difficult
Muscle groups (load): Leg biceps (high), Lower back (high), Glutes (high), Forearms (high), Upper back (mid), Neck (mid), Core (low)
Breathing: Concentric phase (off), Eccentric phase (on)
Information: Press your calves into the pad to the maximum, this is the only way to implement and stimulate the hamstrings in this exercise
GYMNASTIC PULL-PRESS
2 SETS (each side) x 6-12 REPS
Target muscle:Back
Level: Intermediate
Muscle groups (load): Back (high), Forearms (high), Chest (mid), Shoulder (mid) Triceps (mid) Biceps (mid), Core (mid)
Breathing: Concentric phase (off), Eccentric phase (on)
Information: Pull and push at the same time! You can also perform this exercise on TRX bands
ONE-ARMED PULLED SHOULDER PRESS
2 SETS (each side) x 8-12 REPS
Target muscle:Back
Level: Intermediate
Muscle groups (load): Back (high) Shoulder (high), Core (mid) Biceps (mid), Triceps (low)
Breathing: Concentric phase (off), Eccentric phase (on)
Information: /
"YOU MIGHT NOT ENJOY DISCIPLINE BUT YOU'LL LOVE THE RESULTS."
ONE ARM SUPERMAN PUSHUPS
2 SETS (each side) x 8-12 REPS
Target muscle:Chest/Back
Level: Intermediate
Muscle groups (load): Chest (high), Back (high), Core (mid), Shoulder (mid), Triceps (mid)
Breathing: Press breathing
Information: Start with a larger increase at the beginning
CHIN-PULL SNATCH
3 SETS x 6-10 REPS
Target muscle:Shoulder
Level: Intermediate
Muscle groups (load): Shoulder (high) Neck (high), Quadriceps (mid), Glutes (mid) Core (low), Triceps (low)
Breathing: Press breathing
Information: /
MED BALL SWINGS
3 SETS x 15-20 REPS
Target muscle:Core
Level: Easy
Muscle groups (load): Core (high), neck (low), Shoulder (low), Forearms (low), Lower back (low)
Breathing: Concentric phase (off) Eccentric phase (on)
Information: /
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