INTRODUCING THE SPLIT ROUTINE in Visual Studio .NET

Encode QR Code in Visual Studio .NET INTRODUCING THE SPLIT ROUTINE

have selected your exercises carefully Here, the exercises in your midweek workout also activate, in some capacity, the muscles that you work in your sessions that bookend the week For example, on Monday, you will be training legs, chest, and biceps You know that on Wednesday, any form of shoulder press, chinning motion, or triceps extension will involve your chest to some degree and provide maintenance stimulation that will offset the potential for decompensation, or atrophy Likewise, if you include an exercise such as stiff-legged dead lifts in your back routine, your legs will also bene t from the performance This should hold for all bodyparts that you train, and the effect is somewhat akin to performing a wholebody routine every workout (alas, my prejudices have crept back in) the true secret of successful split-routine training! In short, your leg training contains some back work, your chest training contains some triceps work, and your biceps training contains some shoulder work; your back training contains some leg work and biceps work, and your shoulder routine contains some chest work, as does your triceps training As you can see, while it s suf ciently diverse to justify being called a split routine, an argument can be made on technical grounds for calling it a whole-body workout Speaking of which, let s get on with this month s routine Since I ve covered proper exercise performance in previous chapters,

1 Barbell squats:

2 Bench presses:

3 Dumbbell yes:

4 Barbell curls:

5 Alternate dumbbell curls:

6 Crunches:

30 reps (optional)

1 Stiff-legged dead lifts:

2 Barbell shrugs:

3 Bent-over barbell rows:

4 Lat pull-downs:

5 Lying triceps extensions:

seconds, and then begin to slowly raise the dumbbells back to the starting overhead position in the same outward arc

6 Standing French presses:

shoulder-width grip on the barbell and your palms facing front Your arms should be fully extended so that the barbell is directly in front of your thighs Slowly curl the barbell up to shoulder height, solely using the muscles of the upper arm by bending the elbows From this fully contracted position, slowly lower the resistance back to the fully extended (or starting) position Repeat for the required number of sets and repetitions

across your shoulders and take a deep breath With your lungs full, bend your knees and lower your body until you are in a full squat position; you should be slightly below a ninety-degree angle to your shins As soon as you reach the bottom position, rise immediately but under control while at the same time expelling the air from your lungs, so that you will be ready for another intake of oxygen at the completion of the movement Breathe in, and go down for a second repetition until you have completed your set It is important to keep your head up at all times, and your chest should be held high

two dumbbells and stand up straight with dumbbells at your sides and your palms facing your hips Slowly curl your right arm up to your right shoulder, making sure to turn your palm upward at the top of the movement As your right arm is starting to come down, start curling your left arm upward, making sure that one arm is descending while the other is ascending Repeat until you have completed 10 12 repetitions per arm

barbell at arm s length over your chest Slowly lower the bar to your upper chest Once the bar has touched your chest, slowly press it back up to the top position, and repeat the procedure for the required number of sets and repetitions