2/4 Day Gym Routine Split T1 T2

If your training 2-3 times a week its good to do Full Body, Rest a day then Full body and so on. More than that and we can look at a split routine.

This is a simple Gym Plan to get you started and confident using gym equiptment.

For a warm up please follow recommended reps and individual exercises below using a lighter weight than you plan to use for your weights. Work at a steady pace and if you feel a strain during warm up, opt for a lighter weight.

Then use a weight that is comfortable for you, if you are achieving way past the rep range try and increase the weight (as long as you keep good form), if you don't meet the reps, drop the weight. Just makes sure you don't ‘REP OUT’, so push yourself to failure or overheat. For each trimester please drop your weight by 10%.

After each set take 20 – 40 seconds rest, enough rest to achieve the reps in the next set. It is important to ensure you exhale on the effort and ensure correct posture which can be found here. PLEASE COME TO A GRADUAL COOL DOWN AFTER EACH SESSION,AND STRETCH.

DAY 1

Tri Sets 3 sets 12-15

  • Romanian Deadlift

  • Back Lunges

  • Curtsy Lunge

Tri Sets 3 sets 12-15

  • Lunge

  • Leg Press

  • Squats

3 sets 12-15 reps

  • Walking Lunges

Superset with

  • Squat

4 sets 12

  • Leg Extension

Superset with

  • Hamstring curl

Circuit 3 sets 40 seconds

  • Squat Hold

  • Step ups

  • Side Step ups

DAY 2

Tri Sets 3 sets 12-15

  • Leg Press

  • Lat pull down, in front face

  • Cable/ seated row

Tri Sets 3 sets 12-15

  • Chest fly Inclines

  • Military Press

  • Chest Press seated

3 sets 12-15 reps

  • Narrow grip inclined chest press DB

Superset with

  • Underhand 1 arm bent row DB

Circuit 3 sets 40 seconds

  • Arnold press

  • Lateral Raises

  • Front Raise

2 sets 20

  • Bicep Curl

Suoerset with

  • Tricep Dips

WORKOUTSMaricarmen JaramilloComment