A basic 2-split program for a novice trainer.

A basic 2-split program is outstanding for a beginner who wants to train 2-3 days a week

Day 1: Cheast, back, shoulders, abs.  Day 2: Legs, calves, biceps, triceps, abs.   

Day 1
Exercise Bench Press Smith-Machine Incline Press Front Pull-Down Seated Cable Row Behind the neck Presses Lateral Raise Basic Crunches	Sets 3 3 3 3 3 3 4	Reps 15, 12, 10 8-10 8-10 8-10 8-10 10 15-20

 

 

Day 2

Exercise Squats Leg Presses Lying Leg Curls Standing Calf Raises Barbell Curls Seated alternate Dumbbel Curls Pushdowns Hanging Knee Raise

Sets 4 3 3 4 3 3 4 3

Reps 15, 12, 10, 8, 12, 10, 8 10 15 8-10 8-10 10 15-20

 

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