Monday, November 20, 2017

Here Is a Workout Split That Allows Full Body Every Day

It's not a body-PART split, or muscle group split, but more of a body REGION split.  You get the benefit of separating movement targets for selective "rest" but you are still able to work the whole body every day.

The "split" is:

1.  Front of Body
2.  Side of Body
3.  Back of Body

Regions, body "parts" and exercises

Front of Body: 

     Front delts - pike push-up
     Chest - chest dips, push-ups
     Biceps - chin-ups, body-weight "curls", skull crushers
     Core - knee and leg raises, crunches, sit-ups, plank
     Quads - sissy squat, assisted pistol squat

Side of Body:

     Middle delts - some kind of body-weight lateral "raise"
     Obliques - hanging twists, side crunches, lying on side raises
     Side quads - lying on side one leg raise

Back of Body:

     Back - pull-up, row, chin-up, front lever, drinking bird
     Rear delt - body-weight equivalent of bent lateral, face pulls
     Triceps - tricep dips, tricep push-ups, diamond or close grip push-ups
     Glutes and Hams:  Bulgarian split squat, hip thruster, hover squat
     Calves:  calf raises, tip-toe walk

Extreme and Simple Whole Body Reboot:  Sprint

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