If you are trying to build some size in say preseason or just because you want to get lean and ripped. Then split body weight workouts with high reps, could be what you are looking for. This means essentially every day of the week is a different body part, so you are really hitting all the areas for maximum growth. These are different body part, Hypertrophy sessions with a higher rep range 6-12 and 3-5 sets.
If you look at the sessions I have put on my blog already, they are often combination sessions, with things like legs and upper body, or strength and power. I don’t ever really need to do split workouts, because size is not really an issue at the moment. If I was to stop playing or get an injury and needed to bulk up they are what I would go back to. If you are a keen trainer who wants the bodybuilding frame, then crack on.
Again if you are unfamiliar with weights then please get some advice or convert stuff to just body weight, with good technique. IF you are a keen trainer then modify the routine to suit your particular level of expertise.
Chest Session
- Bench presses 4x 6-10
- Incline bench presses 4x 4-10
- Flat-bench Dumbbell flyes 4x 8-10
- Dips 4x 8-10
- Dumbbell pullovers 4x 8-10
Take a short rest in-between sets, maximum a minute. If you have a training partner as soon as they finish their set, you get on and vice versa. If you have any energy, which i doubt then throw in some abs at the end.
Back session
- Bench pull 4x 6-10 reps
- Wide grip chins 3x 10 reps
- T-bar rows 3- 8-10 reps
- Lying fixed barbell row 3x 8- 10
- Narrow grip seated pull downs 3x 8-10
If i ever have a fixed amount of rest then i try to get a ball in my hands, to practice passing etc. Its a good time to practice your skills when you are .
Other body parts will follow. Add or take away exercises you like and don’t like in these session. These are just suggestions.
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