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Burn the Fat, Feed the Muscle: Two-Day (Intermediate) SplitCreated by synecdoche
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Summary
2 Workouts / 15 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This workout comes from Tom Venuto's e-book Burn the Fat, Feed the Muscle. Alternate workouts, three or four days a week, depending on your schedule. For instance, for a more aggressive program, do Day 1 on Mondays and Thursdays, and Day 2 on Tuesday and Saturday. Or, for a more conservative approach, do Day 1 on Monday, Day 2 on Wednesday, and Day 1 again on Friday, then start next week with Day 2 on Monday. Every exercise should be done for 3 sets of 8-12 reps. Personally...
Workouts
BFFM Two Day Split Day 1
Description
The two day (intermediate) workout from Tom Venuto's Burn the Fat, Feed the Muscle.
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Bench Press - Barbell, Flat 3 sets: 8 reps, 8 reps, 8 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Flyes - Dumbbell, Inclined Bench 3 sets: 8 reps, 8 reps, 8 reps Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com |
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Arnold Dumbbell Press 3 sets: 8 reps, 8 reps, 8 reps Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st... |
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Side Lateral Raise 3 sets: 8 reps, 8 reps, 8 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Dips - Machine 3 sets: 8 reps, 8 reps, 8 reps If you can't perform regular dips with your bodyweight, you can use a dip machine. Follow the directions on the machine that you use. Exercise image and description by Bodybuilding.com |
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Skull Crushers 3 sets: 8 reps, 8 reps, 8 reps Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the... |
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Crunch Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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