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Streamline Fitness > Fitness Tips  > Bradford Gym | Try this training split for Results !
girls back muscle gym workout

Bradford Gym | Try this training split for Results !

Try this tried and tested training split for Great results

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Some people fall into this training split by accident and some through hearing or reading about it

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The classic 3 day push, pull, lower split !!

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It can be used 3-5 days per week depending on volume each session and training history but it works like gangbusters !

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So lets have a look at and example 4 day per week training week for an intermediate / advanced trainee

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monday push day –
semi supinated dbell chest press 4 x 8
incline bbell press 4 x 8
dips 4 x 8
lateral raise seated 4 x 12
bbell shoulder press 4 x 8
cable front raise 4 x12
tricep pushdowns 4 x12

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tuesday pull day

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bbell bent over rows 4 x 8
single arm dbell rows 4 x 8
pulldowns 4 x 8
wide grip bbell shrugs 4 x 8
face pulls 3 x 15
seated incline dbell curls 3 x 12
spider curls 3 x12
seated hammer curls 4 x 8

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thursday lower day

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thigh extensions 4 x12
front squats 4 x 8
leg press 4 x 10
rdl 4 x 6
lying leg curl 3 x 8
seated calf raise 4 x 15
standing calf raise 4 x 12
heavy sled push 4 x 15 m

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friday – same as session 1

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sat off

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sun off

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monday – pull day

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etc

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the only issue that can come with this is volume and frequency and that is a very personal thing and if you can hot more sessions each week and progress , great. If you feel you need to back off you can either reduce the volume / intensity per session or drop total number of sessions each week !

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Try the push, pull lower split and you will be surprised how effective it is

>> If your looking for a Bradford gym get a 3 day trial with us here ,<< https://secure10.clubwise.com/streamlinehealtha…/enquiry.asp

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