Making a 2-day split out of S&H

[dpendleton]

Hi Cathe,

I got this idea from a post here on your forum - a way to do an abbreviated upper body workout with S&H so I could do a two-day split with this series. I thought I'd post it for you in case you're getting ready to plan your next workout series and especially the two-day split series, which will definitely be popular.

Thanks to the miracle of DVD this is pretty simple to do and I've made great progress - I am lifting much heavier with chest & shoulders these days. Several of my friends at VideoFitness say they love it because they've been skipping S&H because 1hr for two bodyparts is hard to do.

Here's the workout:

ABBREVIATED UPPER BODY SPLIT with S&H
total time: 48min without w/u or cooldown
***Chest***
Bench Press, 2 sets (3:44 min)
Incline Chest Flyes, 2 sets (3:58)
Push-Ups 1 set (2:32)

***Back***
Do-it-yourself Slow Lat Pull-Downs or T-Bar Rows, 1 set (2:00)
Dumbbell Rows, 2 sets (3:41)
Dumbbell Pullovers, 2 sets (4:00)

***Shoulders***
Seated Overhead Press (3:45) I substituted a barbell here loaded up to 40lbs - wow!
Posterior Delt Raises, 2 sets (3:50)
Side Lateral Raises, 2 sets (3:30)

***Triceps***
Overhead Triceps Extensions, 2 sets (3:48)
Lying Triceps Extension, 2 sets (3:48)
Dips, 1 set (2:00)

***Biceps***
Dumbbell Curls, 2 sets (3:40)
Barbell Curls, 2 sets (3:30)

***BONUS***Abs***
Abs on S&H Triceps/Biceps tape (7:30)

With the abs workout this clocks in at 56min without w/u or cooldown - definitely could be less-than-1hr with good planning.

I'm really looking forward to your new tapes this Winter.

Thanks,
Dawn

 

[rmdick]

I have also done an abbreviated version of S & H similar to what you describe above, I do 2 sets each exercise and don't always rest a full minute between sets. I don't have DVD but I "memorized" the moves and just do it without the tape and play some classical music or something. Occasionally have to look at a tape if I don't think I have the move down but have pretty much learned them.

For the leg workout, I do the S & H exercises and add the PS floor work to it and I also do the floorwork from S & H chest/back workout (supermans and planks) and that makes this total work out time 45 minutes to 60 minutes depending on whether I do 2 or 3 sets of reps.

I like the slow and heavy workout and wanted to find a way I could do it longer than just a few weeks but the full 3 hours is sometimes more than I can get to. This seems to work for me and if I have time during the week, I will do another workout such as power hour, leaner legs, or MIS.