Craig's 1 Year 5 Day Split Workout

Plan Details

The Craig's 1 Year 5 Day Split Workout routine by kingofska is a 31 day workout plan. It is a intermediate level plan to achieve cutting fitness goals.

Plan Description

Work out routine for one full year. 8 Week switching routine. • Make sure you start each work... Read More

Work out routine for one full year. 8 Week switching routine. • Make sure you start each workout with a proper warm up routine:  In your first warm-up set, you want to do 12 reps with about 50 percent of your heavy, 4- to 6-rep set weight and then rest for 1 minute.  In your second warm-up set, you use the same weight as the first and do 10 reps this time at a little faster pace. Then rest for 1 minute. Your third warm-up set is 4 reps with about 70 percent of your heavy weight, and it should be done at a moderate pace. Once again, you follow this set with a 1-minute rest.  The fourth warm-up set is the final one and it’s simple: 1 rep with about 90 percent of your heavy weight. Rest 2 to 3 minutes after this final warm-up set. • When your workout calls for an “Abs Circuit,” do the following:  Do a set of a weighted exercise like the cable crunch, captain’s chair leg raise, or hanging leg raise for 10 to 12 reps (you can add weight to the latter two by snatching a dumbbell in between your feet).   Go directly into 1 set of an unweighted exercise, to failure.  Rest 2 to 3 minutes then repeat.