Week 4: Split-System Training (part 1)

Man week 3 was brutal. Doing 15 reps each of the exercises with minimal break was really taxing. This week and next (weeks 4 and 5) we are going to do something called as Split-System Training. Now the training is called so because we shall be splitting our complete body workout into 2 days: upper body on Monday and Thursday and lower body on Tuesday and Friday. The reason for this is that as we are moving over to heavier weights and free weights at that, our body needs adequate rest in order to recuperate. Also, we do not have 2 hours/ day for 3-4 days a week to spend in the gym doing a complete body workout. This week, we shall be doing 3 sets in a straight set manner. This technique is involves doing all sets of one exercise in succession, separated by periods of rest before moving on to sets of the next exercise.

Notes:

• Warm up for 5- 10 minutes using a treadmill, stationary bike or some other cardio apparatus like an elliptical machine
  
• Perform three sets of each exercise in conventional straight set fashion
  
• Each set contains 12 reps. The weight you select should cause you to fail on the 12^th
  
• Rest one minute between sets and exercises
  
• On the first exercise for each new body part (e.g., chest/biceps or back), start with a warm up set using a very light weight. These do not count towards your three working sets
  
• After each workout, do 15 mins of cardio at 60% of your MHR (for me that is at 60% of 220-26 = 116)
  

 
Exercises: Monday and Thursday – Upper Body

• 
  
  Chest:
  
  • Machine Press
    
  • 
    
    Incline dumbbell fly
    
    • Holding dumbbells, lie back on a bench and plant your feet
      
    • Raise the dumbbells to arms length above you, palms facing each other, and bend your elbows very slightly. This is the start position
      
    • In a controlled manner, lower the dumbbells in a semicircle until your elbows are outside of your armpits. Inhale deeply during the descent
      
    • Stop for a slight pause at the bottom and then retrace the arc back to the start position. Exhale during ascent
      
• 
  
  Biceps:
  
  • Standing Barbell Curl
    
• 
  
  Back:
  
  • 
    
    Pulldown (to the front)
    
    • Attach the wide bar to the high pulley
      
    • Sit upright on the pad, chest slightly arched, grasping the bar with thumbless grip so that your arms are almost fully extended. This is the start position
      
    • Keeping your chest arched, exhale as you pull the bar down to your upper chest, thinking about pinching a quarter between your shoulder blades
      
    • Pull the elbows back at the bottom and hold for a two-count
      
    • Release the muscle contraction and begin inhaling, allowing your arms to return to the start position
      
    • Do not let the weight stack swing your body
      
  • One arm dumbbell row
    
• 
  
  Triceps:
  
  • 
    
    Pushdown:
    
    • Attach a straight or angled bar to a high pulley
      
    • Stand facing the stack and grasp the bar overhand so your thumbs sit 8-10 inches apart, stand tall with your feel planted shoulder apart. This is the start position
      
    • Press down the bar until your arms are fully extended, keeping your elbows tucked into your sides, chest up, shoulders back, abs tight
      
    • Inhale on the way up and exhale on the way down. Don't lean over the bar, and don't use momentum
      
• 
  
  Shoulders:
  
  • Overhead-press machine
    
  • 
    
    Upright row
    
    • Stand up straight holding a barbell in front of you at arms' length, using an overhand grip atleast shoulder-width apart. This is the start position
      
    • Keep the bar close to your body as you exhale and pull it up, flaring your elbows during the ascent
      
    • Lower the bar back to the start position. Inhale on the way down