Samara Donald is: The Gym Coach

Make the most of your workout!

4 Day Split: Workout #1

Today is the start of our 4 day split series, where I’ll take you through 4 workouts to create your new spring plan. You’ll find the full split plan (a lay out of the whole week) in the blog post yesterday. Keep reading over the next 3 days for upcoming workouts to complete your plan! Here we go…

Workout #1: Shoulders and Calves

Warm up for 5 minutes, by walking on a treadmill, using an elliptical (gently), or doing some marches, jumping jacks, squat thrusts and arm circles

   
#1 – Superset: Do 1 set of each, rest 60 seconds then repeat 2 more times)
15 reps Calf extension on 45 degree leg press machine (use 25-45 lb weight)
15 reps Wide grip pushups
   
#2: Using a 10-30 lb barbell with overhand grip, stand tall with feet 2″ apart
12 reps Upright row with slow calf raise – toes pointed forward
12 reps Upright row with slow calf raise – toes pointed out
12 reps Upright row with slow calf raise – toes pointed in
   
 #3 Superset: Do 1 set of each, rest 60 seconds then repeat 2 more times)
12 reps Overhead shoulder press (use 12-25 lb weight)
60 sec. Jump rope (you can use an invisible rope if you don’t have one!
   
 #4: “The 30’s” – Do one set of each, rest 60 sec; repeat 2 more times (detailed instructions)
10 reps Front delt raise
10 reps Lateral delt raise
10 reps Back delt raise

Optional: Finish with 20 minutes of cardio (running, elliptical machine, stair climber, or bike)

Remember to STRETCH! For at least 5 minutes – focus on shoulders and calves.

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One comment on “4 Day Split: Workout #1

  1. Pingback: 4 Day split: Workout #3 « TheGymCoach Blog

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This entry was posted on May 4, 2010 by in arms, legs, workout and tagged , , , , , .
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