Day 1 – Chest, shoulders(front and side)/Triceps/Upper Abs/Obliques

Day 2 – Back/biceps/rear shoulders




 This split is meant for those that do not have a lot of time to get into the gym but want to get a full-body workout.  In order to make this split work well, cardio should be implemented on days off. 

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. Consult your physician, nutritionist, or registered dietician prior to starting any workout or nutrition program.




The following workout routine is just an example. You can alter it any which way you want.


Day 1

Chest/Shoulders/Triceps/Upper Abs, Obliques

Incline Press – 3 sets of 8-10 reps

Dips or Decline Press – 3 Sets of 8-10 reps


Shoulders – Front and Side

Seated Dumbbell Press – 3 sets of 8-10 reps or until failure

Side Delt Raise with dumbbells – 3 sets of 10-15 reps- last set complete till failure



Cable Pushdown – 3 sets of 8-12 reps

One hand Cable kickback – 3 sets of 8 12 reps


Upper Abs and Obliques

Crunches or Ab Machine- 3 sets of 20 – Last set go till failure

Twists – See description below in “Pointers” section – 100 each side





Day 2

Back/Biceps/Rear Delt



Lat pull down – 3 Sets of 8-10 Reps

Bent over row (palms up) 3 Sets of 8-10 reps

Seated Row –  3 Sets of 8-10 Reps

Lower Back Extension – 3 sets of 6-10 reps



Standing Bicep Curl – hands angeled out 3 Sets of 8 reps

Drag Curl – 3 Sets of 8

Hammer Curl – 3 sets of 8


Rear Delts

Bent-over Rear Delt Fly – 4 sets of 10 or until failure


Day 3

Legs, Lower Abs, Obliques



Squats – 3 sets of 8 reps

Leg Extensions – 3 sets of 10-12 reps



Deadlift – 3 sets of 8 reps

Leg curl – 3 sets of 8 reps



Seated Calf Machine – 4 sets of 10-12 reps

Standing Calf Machine – 4 sets of 10-12 reps


Lower Abs/Obliques

Leg Raises – 3 sets of 20

Twists – 100 each side




Days 4-7
Active Rest Day


During your days off, you need to continue doing some form of cardio exercise. Work your way up to doing 45 minutes a day. Get your heart rate up!




ALWAYS warm up your muscles. The chances of you pulling a muscle are far greater if you do not warm up your muscles. At the beginning of the exercise, do some control exercises with minimal weight. This will get the blood pumping through the muscles. And, don’t forget to do some stretches at the end of your workout. This will reduce the lactic acid buildup in your muscle so you will not have cramps.


This is one of my favorite exercises. As you begin to lose weight and your abs begin to show, you will want to tighten up your waist. To perform a twist, stand straight up and keep your core tight. Now, twist your torso while keeping your hips isolated. Be sure to focus on your oblique muscles. You do not have to move your torso far as your oblique muscles are not a wide muscle. Instead, only move about 2 inches left and right while keeping your core tight.  You will want to do these on your days off too. Don’t give up!

Change things up! In my early years of working out, I followed some workout routines that others created. Once I was done with the workout, I didn’t know if I was supposed to continue the same workout or changes things up. My advice, change up your routine. This is just an example workout routine. Research other exercises and try them out!




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