The Three Day Split Workout - Day Two

Following on from yesterday’s article, the following is an outline of the Day Two Workout from the Three Day Split.

Day Two Split

Exercise 1:

Weighted Squats

Five sets of: 30, 15, 8, 4 and 4

     Weights should be increased by around 1 – 2 kgs each set and be heavy enough

     that you fail at, or just before, the final rep.

Exercise 2:

Leg Press

Five sets of: 30, 15, 8, 4 and 4

     Weights should be increased by around 1 – 2 kgs each set and be heavy enough

     that you fail at, or just before, the final rep.

Exercise 3:

Seated Leg Extension

Five sets of: 30, 15, 8, 4 and 4

     Weights should be increased by around 1 – 2 kgs each set and be heavy enough

     that you fail at, or just before, the final rep.

Exercise 4:

Seated Leg Curl

Five sets of: 30, 15, 8, 4 and 4

     Weights should be increased by around 1 – 2 kgs each set and be heavy enough

     that you fail at, or just before, the final rep.

Exercise 5:

Military Press

Five sets of: 30, 15, 8, 4 and 4

     Weights should be increased by around 1 – 2 kgs each set and be heavy enough

     that you fail at, or just before, the final rep.

Exercise 6:

Upright Row

Five sets of: 30, 15, 8, 4 and 4

     Weights should be increased by around 1 – 2 kgs each set and be heavy enough

     that you fail at, or just before, the final rep.

Rest for 30 to 45 seconds between sets.  The last two exercises are included in the lower body workout due to the heavy load the upper body is subjected to in Day One and ensures the shoulders are worked effectively.

As was the case in the Day One Split, you will notice that there is a common thread in each one of the exercises described above, that is the increasing of the weight being lifted in each set and that you reach genuine failure before you reach the final rep in each set.  When you can complete every rep in each set, it is time to increase your starting weight and every subsequent weight.

Tomorrow, we look at the Day Three Split.