[chrispghmuscle]

Congrats on the VIP Islander

[ibanezman88]

Anastasia's Split
by, Kenny Estrada


monday - legs and calves (optional), abbs
tuesday - back and biceps, abbs
wednesday - chest/triceps, abbs
thursday - off/cardio
friday - legs and back and abbs
saturday - off/cardio
sunday - chest, shoulders and abbs

Monday - legs

Leg Extension - 3x12-15
Squat - 3x4-8
Leg Press - 3x8-15
Lying Leg Curl - 3x8-12
Stiff Legged Deadlift - 3x8-10
Seated Leg Curl - 2x8-12
Calf Raises 3x12

Tuesday

Deadlift - 4x1-10 (1 or 2 heavy sets and the rest for reps)
Wide-grip Front Lat Pulldown - 3x8-12
Seated Cable Rows - 2x10-12
Concentration Curls - 3x10-12
Hammer Curls - 2x8-15
Wrist Curls - 2x15-25
Reverse Wrist Curls - 2x15-25
Rope Crunches - 3x15-50
Leg Lifts - 3x15-25

Wednesday

Flat Barbell Bench Press - 3x8-10
Incline Dumbbell Bench Press - 3x8-12
Incline dumbbell flies - 2x8-10
Bench Dips - 3 sets to failiure
Kickbacks - 3x15-20
Decline Sit ups - 3x10-20
Side-crunches - 3x15-25

Friday - Legs and Back

One-Legged Leg Extensions - 3x15-20
Leg Press - 3x8-15
Dumbbell Lunges - 3x8-12
Dumbbell Siff Legged Deadlifts - 3x12-15
Pullups (stretch lats first) - 3 sets to failiure
Bent over Rows - 3x12-15
Close-grip pulldowns - 2x12-15
medicine ball side twists - 3 sets (whatever works for you)
machine cruches - 2 sets

Sunday - Chest/shoulders/abbs

Flat Dumbbell Bench press - 3x8-10
Decline Dumbbell Flies - 3x8-12
Incline Barbell Bench press - 2x10-12
Seated Barbell Front Press - 3x8-12
streight bar front raise - 2x10-15
Dumbell Side laterals - 3x10-15
Bent-over rear laterals - 3x10-12
and your optional/favorite abb routine

ok, there's a few things to remember. do not always train to failiure with everything.

volume is high with this routine but you said you wanted to work legs twice a week as well as chest twice and back twice.

so make sure you choose your battles. sometimes, lift light, sometimes lift heavy.

because you don't wanna overtrain.

also, you will see little progress with a 0 protein diet.

if you're doing cardio 4 times a week and lifting weights like this, your body NEED protein to recouporate muscle tissue and build new tissue.

also, these workouts are going to require lots of energy so if you're diet is low carb, make sure you have a good portion of your carb intake before training.

good luck.

listen to your body. if it tells you to stop. then STOP!

if you feel you shouldn't do an exersise, skip it and do the next one.

bye!!!

[islander]

'bye' you better not be going anywhere mr.! Thankyou soo much Kenny! You are a great inspiration and a blessing to me. You are my across country training partner. I hope I can help you as much as you are doing for me! You are awesome, thankyou!

[ibanezman88]

no problem anastasia

glad to help.

you wouldn't even begin to understand how much i enjoy talking to you. i look forward to messaging you everyday.

so helping you was a pleasure.

good luck!!!!!!!

[ibanezman88]

oh and if anybody else wants to chime in, you can if you like.

especially Kaboom since he knows more about training women than i do. i'm no certified personal trainer.

[ZackKnight]

U've got 3 things for hams and really essentially 2 heavy exercises for leg extensions I figure because the leg extensions first kind of are a warm up or they pre-exhaust.

I'd move leg extensions til after leg press

[ibanezman88]

good idea
i do them before
sometimes i do them after

sometimes i do them before AND after lol

[gym_addict]

Good to see women posting alot now. Good work keep it up

[mr_bhana]

^I agree, its good because the guys can still be guys even with them present! splits looking good Kenney

[mr_bhana]

Oh yh and good luck islander on starting it!

[islander]

thanks just came home for a sec cause i forgot my book with my new split in it. wooot! here goes!