Min's Training Split

DAY 1 — Upper back, lower back, biceps, abdominals

Upper back — All four exercises, three sets of twelve reps

• Wide-grip pull-ups

• Lat pulldowns

• Seated one-arm cable rows

• Seated cable rows

Lower back — Both exercises, three sets of twelve reps

• Hyperextensions

• Stiff-legged deadlifts

Twist stretching is an excellent way to increase your V-shape.

Biceps — Choose any three exercises, three sets of twelve reps.

• Close-grip barbell curls

• Cross-body dumbbell curls

• Concentration curls (dumbbell or barbell)

• Preacher curls (dumbbell or barbell)

• Incline dumbbell curls

• Cable curls

• Reverse barbell curls

• Dumbbell half curls

Abdominals — Choose any four exercises, three sets of twelve reps.

• Crunches — various ways

• Incline board / Roman chair sit-ups

• Twisting / pulley cable crunches

• Parallel bar knee-ups

• Bench leg tucks

• Hanging leg V-raises

---

Proper diet and supplementation are crucial to achieving your goals. For the latest info, see:

The Ketogenic Diet by Lyle McDonald

Burn the Fat, Feed the Muscle by Tom Venuto

Diet Supplements Revealed by Will Brink

---

DAY 2 — Legs, calves

Legs — Choose any three exercises, three sets of twelve reps.

• Hack squats

• Incline leg press

• Squat / Smith machine squats

• Lunges / dumbbell / Smith machine lunges

• Standing / Lying leg curls

• Leg extensions

• Stiff-legged deadlifts

Calves — Choose any two exercises, three sets of twelve reps.

• Standing / leg press calf raises

• Standing one-legged calf raises

• Seated calf raises

DAY 3   Cardiovascular training — 60 minutes (Mix it up!)

• Bicycle / treadmill / stair-stepper / aerobics / gymnastics

DAY 4 — Chest, triceps, abdominals

Chest —  Choose any three exercises, three sets of twelve reps.

• Bench / dumbbell / Smith machine presses

• Cable crossovers

• Incline dumbbell / Smith machine presses

• Incline / flat dumbbell flyes

• Pec-deck flyes

• Push-ups (various ways)

Triceps — Choose any three exercises, three sets of twelve reps.

• Lying dumbbell extensions

• Triceps pushdowns

• One-arm reverse pushdowns

• Triceps kickbacks

• Two-arm dumbbell or barbell triceps extensions

• Dips / bench dips

Abdominals — Same as above

DAY 5 — Shoulders, traps

Shoulders — Choose any three exercises, three sets of twelve reps.

• Alternate / front dumbbell raises

• Overhead lateral raises

• Lateral raises

• Cable lateral raises

• Bent-over lateral raises

• Seated / standing military presses (dumbbell or barbell)

Traps — Both exercises, three sets of twelve reps.

• Standing barbell / dumbbell shrugs

DAY 6 — REST!

It is very important that you take a rest day to let your body recover. Your muscles grow when they're at rest. Give them a chance. By resting properly and thoroughly, you avoid overtraining and burnout.

DAY 7 — Cardio Training — Same as above

Start again at Day 1

**Remember to warm up properly prior to training. Stretch your body part(s) between sets and after your workout.**