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Learn MoreBeginner Weight Lifting: Upper/Lower Body Split Training
Rating: 4.2 out of 54.2(112 ratings)
14,567 students
Beginner Weight Lifting: Upper/Lower Body Split Training
Get a perfect intro to weight lifting. Focusing mostly on compound exercises in this program to build muscle & lost fat.
Created byMitch Asser
Last updated 11/2015
English
What you'll learn
- Look the best they ever have
- Know how to navigate their way around the gym
- Know how to use the gym equipment safely
- Know correct lifting techniques when weightlifting
- Know the correct foods to eat
- Know the right amount of food to eat
Explore related topics
Course content
13 sections • 55 lectures • 4h 1m total length
- 30 day abs bonus coupon code1:00
- Upper Body / Lower Body Split Training6:27
- The Best Way To Get The Most Out Of This Program0:56
- Nutrition eBook - Flexi Dieting: Count Your Macros & Eat What U Want41:00
- What Foods You Need To Eat4:16
- About this course..1:18
- Win a Personalised Diet Analysis' - Drawn Every Month1:27
Have the right diet that is going to achieve their fitness goals
- Day 1 - Upper Body10:28
Today is Upper Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
INCLINE DUMBELL BENCH PRESS
WIDE-GRIP LAT PULLDOWNS
SEATED OVERHEAD SHOULDER PRESS
PARRALLEL BAR DIPS
CLOSE-GRIP LAT PULLDOWNS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 2 - Lower Body11:15
Today is Lower Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
LEG PRESS
DUMBELL or BARBELLSQUATS
MACHINE CALF RAISE
LEG EXTENSION
LYING HAMSTRING CURL
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 3 - Rest Day7:29
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
- Day 4 - Upper Body9:34
Today is Upper Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
BENCH PRESS
WIDE-GRIP MACHINE ROWS
SMITH SHOULDER PRESS
REV-GRIP LAT PULLDOWNS
TRICEP ROCKERS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 5 - Core5:11
Today is Core
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
SMITH MACHINE HALF DEADLIFTS
FLOOR DEADLIFTS
BARBELL SQUATS (IF AVAILABLE)
CABLE CRUNCH
WEIGHTED TWISTS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 6 - Rest Day3:06
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
- Day 7 - Upper Body7:56
Today is Upper Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
CHEST PRESS
CLOSE-GRIP PULLEY ROWS
SHOULDER PRESS
PARALLEL BAR DIPS
REV-GRIP LAT PULLDOWNS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 8 - Lower Body6:46
Today is Lower Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
LEG PRESS
DUMBELL/BARBELL SQUATS
MACHINE CALF RAISE
LEG EXTENSION
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 10 - Upper Body6:08
Today is Upper Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
DUMBELL BENCH PRESS
BENT OVER DUMBELL ROWS
UPRIGHT BARBELL ROWS
REVERSE GRIP LAT PULLDOWNS
TRICEP ROCKERS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 11 - Core4:35
Today is Core
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
FLOOR DEADLIFTS
SMITH MACHINE HALF DEADLIFTS
BARBELL SQUATS (IF AVAILABLE)
CABLE CRUNCH
WEIGHTED TWISTS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 13 - Upper Body5:21
Today is Upper Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
DECLINE BENCH PRESS
CLOSE-GRIP LAT PULLDOWNS
DUMBELL SHRUGS
REVERSE GRIP LAT PULLDOWNS
PARALLEL BAR DIPS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 14 - Lower Body7:52
Today is Lower Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
LEG PRESS
DUMBELL/BARBELL SQUATS
MACHINE CALF RAISE
LEG EXTENSION
HAMSTRING CURL
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day15 - Rest Day9:11
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
- Day 16 - Upper Body3:23
Today is Upper Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
CHEST PRESS
BENT OVER DUMBELL ROWS
DUMBELL SHOULDER PRESS
REV-GRIP LAT PULLDOWNS
TRICEP ROCKERS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 17 - Core5:23
Today is Core
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
FLOOR DEADLIFTS
SMITH MACHINE HALF DEADLIFTS
BARBELL SQUATS (IF AVAILABLE)
CABLE CRUNCH
WEIGHTED TWISTS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 18 - Rest Day - Lets Go Surfing5:39
On our rest day we created our "Learn How To Surf Program" which you can find on Udemy. It was an epic day, no one was around. We enjoyed the blue sky, warm waters and some sweet beginners waves every 10 minutes.
Life doesn't really get any better then spending time with your mates and building an empire that you are proud of!
Check out our Learn To Surf Program by searching other products by Mitch Asser or Tobi Atkins. Get in touch with us if you want to get started surfing and we will hook you up with a sweet discounted coupon.
Til then, get your cardio in and enjoy the day!
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
- Day 19 - Upper Body4:37
Today is Upper Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
INCLINE DUMBELL BENCH PRESS
WIDEGRIP LAT PULLDOWNS
DUMBELL SHOULDER PRESS
CABLE BAR BICEP CURLS
TRICEP PUSHDOWN
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 20 - Lower Body5:18
Today is Lower Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
LEG PRESS
DUMBELL/BARBELL SQUATS
MACHINE CALF RAISE
LEG EXTENSION
LYING HAMSTRING CURLS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 22 - Upper Body4:35
Today is Upper Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
CHEST PRESS
CLOSE-GRIP PULLEY ROWS
UPRIGHT ROWS
CABLE CURLS
TRICEP PUSHDOWNS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 23 - Core3:02
Today is Core
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
FLOOR DEADLIFTS
BARBELL SQUATS (IF AVAILABLE)
CABLE CRUNCH
WEIGHTED TWISTS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 25 - Upper Body4:40
Today is Upper Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
DUMBELL INCLINE PRESS
MACHINE WIDE-GRIP ROWS
DUMBELL SHRUGS
REV GRIP LAT PULLDOWNS
PARALLEL BAR DIPS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 26 - Lower Body3:31
Today is Lower Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
LEG PRESS
ONE LEGGED DUMBELL SQUATS
MACHINE CALF RAISE
LEG EXTENSION
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 28 - Upper Body7:16
Today is Upper Body
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
CHEST PRESS
LAT PULLDOWNS
MACHINE SHOULDER PRESS
CABLE CURLS
TRICEP ROPE PUSHDOWN
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 29 - Core4:02
Today is Core
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
FLOOR DEADLIFTS
SMITH MACHINE HALF DEADLIFTS
BARBELL SQUATS (IF AVAILABLE)
CABLE CRUNCH
WEIGHTED TWISTS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 30 - Carb Free Day2:44
Remember you still need to get your 2 cardio sessions in today.
- Day 31 - Upper Body4:11
Today is UPPER BODY
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
CHEST PRESS
CLOSE-GRIP PULLEY ROWS
DUMBELL SHRUGS
CABLE CURLS
TRICEP ROPE PUSHDOWNS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 32 - Lower Body3:36
Today is LOWER BODY
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
LEG PRESS
ONE LEGGED SQUATS/LUNGE
MACHINE CALF RAISE
LEG EXTENSION
LYING HAMSTRING CURL
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 33 - HIIT4:27
Remember, even though we are doing 1 session of High Intensity Interval Training today, you still need to get your second cardio session in of 20 minutes light cardio.
- Day 34 - Upper Body3:49
Today is UPPER BODY
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
CHEST PRESS
LAT PULLDOWNS
MACHINE SHOULDER PRESS
CABLE CURLS
TRICEP ROPE PUSHDOWN
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 35 - Core3:27
Today is Core
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
FLOOR DEADLIFTS
SMITH MACHINE HALF DEADLIFTS
BARBELL SQUATS (IF AVAILABLE)
CABLE CRUNCH
WEIGHTED TWISTS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Don't Forget...0:12
- Day 37 - Upper Body4:03
Today is Core
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
BENCH PRESS
BENT OVER DUMBELL ROWS
DUMBELL SHOULDER PRESS
REV-GRIP LAT PULLDOWNS
TRICEP ROCKERS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 38 - Lower Body4:21
Today is Core
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
LEG PRESS
DUMBELL SQUATS
MACHINE CALF RAISE
LEG EXTENSION
LYING HAMSTRING CURL
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day40 - Upper Body3:46
Today is Core
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
INCLINE DUMBELL BENCH PRESS
WIDEGRIP MACHINE ROWS
DUMBELL SHOULDER PRESS
CABLE BAR BICEP CURLS
TRICEP ROPE PUSHDOWN
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
- Day 41 - Core2:57
Today is Core
2x 20 minutes of cardio (walking, cycling, etc.)(1 x morning & 1 x afternoon/evening)
FLOOR DEADLIFTS
SMITH MACHINE HALF DEADLIFTS
BARBELL SQUATS (IF AVAILABLE)
CABLE CRUNCH
WEIGHTED TWISTS
TIPS FOR THIS WORKOUT DAY
- Before you ever set foot in the gym start preparing yourself mentally. Try watching a motivating video or pump up your favourite music.
- If you have pre-existing injuries work your way up to heavier weights slowly.
- In later exercises you won't necessarily need a warm-up set, but your first set should be performed with a lighter weight.
- Do cardio at a moderate pace where you'll be able to carry on a conversation.
- Change your cardio often to prevent boredom and to shock your body.
- Make sure each and every workout is at its best.
- Make sure you've eaten your breakfast and taken your pre-workout shake before your workout.
- When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
- Working to failure means you won't be able to complete one more rep even if you want to.
- Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
Requirements
- Where to find their local gym
- Where to find their local grocery store or restaurant that will provide the correct foods to eat
- Know the right apparel to be wearing to the gym, including safe and appropriate footwear
Description
A Beginners Guide to Effective Weight Training with an Upper/Lower Body Split Training Program!
=====> Updated: November 2015
PLUS - NOW INCLUDING 30 DAYS AB CHALLENGE BONUS PROGRAM
Want To Lose Weight and Body Fat?
Build And Gain a Huge Amount of Muscle, Lose Fat and Get Healthy?
Get Fit For Life?
Finally, Learn How To Get Fit and Burn That Fat For Good This Time!
Take Control of Your Fitness....
Upper/Lower body split training takes dedication, drive, and consistency. If you haven't taken the challenge, it's time to leave the locker room and step into the gym.
So what's so different about this program?
I will be with you every step of the way!
I give you a video, for every single training day. Plus meal and supplement recommendations. Along with a few little extras along the way.
You see, when I was working as a Fitness Professional, I discovered there were too many "Wannabe's" out there.
They were given a Fitness Certificate because they knew the theory, but what they didn't know, was how to do it themselves.
I am talking about personal trainers who are FAT teaching people to lose weight, or trainers who are SCRAWNY teaching people to get ripped.
WRONG!!!
Why the hell would you listen to someone who can't do it themselves. And that should be the same with everything in life.
So, as with everything I do in my life, I put my money where my mouth is. If I cannot do it, then I do not teach it.
Now the biggest problem in the fitness industry, is everything contradicts itself, and everyone tries to over complicate things.
The program we will be doing together is going to be simple, but TOUGH! Be prepared to feel sick in the stomach and light-headed after every workout.
Simplicity makes it easier to get into the habit. Getting into the habit changes your life FOREVER!
You will be:
- THE FITTEST YOU HAVE EVER BEEN
- STACKED WITH MUSCLE
- RIPPED AND VEINY
- SHREDDED MORE THEN YOU EVER HAVE BEEN IN YOUR LIFE
But here is a warning:
If you don't turn heads now, you soon will. You will be noticed by your local restaurant staff, by the girls you always see and the hotties in the nightclub.
How do I know?
After only 4 weeks of doing this program, this began happening to me.
So imagine what it will be like after 12 weeks.
Everyone taking this course will learn how to Lose Fat, Build and Gain Huge Amounts Of Muscle. Also Boost Cardiovascular Health, Increase Mental Health, Reach and Sustain Form. As well as Increase General Health, Reduce Stress and will help you stay Disease Free.
Gain Weight if you are too skinny with my nutrition lean bulk diet
Build Muscle with a proper training split program
Increase Energy and life vitality by simply following each video
- Too skinny? No problem, we will bulk you up into a ripped beast.
- Too Fat? Perfect, you will shred all of that fat and turn it to pure muscle.
- Never Trained Before? Too easy, we've got you! Every step of the way
You will receive all updates free of charge. It really is too good to miss right now. So don't leave this page without purchasing the program first.
Even if you do not want to start yet, purchase it now as you have lifetime access.
It Is Time To Take Action, Click "Take This Course" At The Top Right, Enrol In This Course Now And Learn The Nutrition & Health That Will Get You The Body You Desire!
See you on the inside,
Mitch
Who this course is for:
- Anyone who does not like the gym should not take this course
- Anyone not prepared to disregard everything they think they know about fitness and get back to basic should NOT take this course
- Anyone who wants to get ripped, fit and healthy SHOULD take this course
- Anyone who loves the gym but is not getting the results they would like, SHOULD take this course