Workout Routine

Gio split

by giosor

HOLD AT STATIC, SLOW NEGATIVE

Start with weakest/smallest muscle group

Workouts

Chest

machine lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
10
150 sec

machine lateral raise

2 sets

incline chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
10
150 sec
3
–
–
8
150 sec

incline chest press

3 sets

Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
8
150 sec

Chest press

2 sets

pec deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
10
150 sec

pec deck

2 sets

Cable Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
10
150 sec

Cable Chest Press

2 sets

Back

reverse pec deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
12
150 sec
3
–
–
10
150 sec

reverse pec deck

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
8
150 sec

lat pulldown

2 sets

Single arm lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
8
150 sec

Single arm lat pulldown

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
8
150 sec

seated cable row

2 sets

Row machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
8
150 sec

Row machine

2 sets

Arms

machine lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
12
120 sec
3
–
–
10
120 sec

machine lateral raise

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec

cable lateral raise

2 sets

reverse pec deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
12
120 sec
3
–
–
10
120 sec

reverse pec deck

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec

skull crushers

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
12
120 sec
3
–
–
10
120 sec

tricep pushdown

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
10
120 sec

preacher curl

2 sets

Legs

Seated hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
10
150 sec

Seated hamstring curl

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
8
180 sec

squat

2 sets

quad extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
10
150 sec

quad extension

2 sets

adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
10
150 sec

adductor

2 sets

straight leg calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

straight leg calf raise

3 sets