4 day split workout

Team Nutrition Train Approved Workouts

Here is the approved list of workouts created and approved by Team Nutrition Train’s Dustin and Christina.

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CardioandWeights.com is the official blog for Team Nutrition Train 

Beginner

Full Body Workouts: https://cardioandweights.com/2017/01/03/full-body-workouts/ 
Do it at Home Workout: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

Intermediate:

Workout for Women to Add Muscle:  https://cardioandweights.com/2017/02/17/workout-for-women-to-add-muscle/ 
3 Day Workout Split: https://cardioandweights.com/2016/09/16/3-day-workout/
5 Day Workout Split: https://cardioandweights.com/2016/09/06/sample-workout/

Advanced:

Domination Workout Plan: https://cardioandweights.com/2016/07/26/domination-workout-plan/

Thank you for reading, you now qualify for free shipping on all 1st Phorm products, just go to 1stphorm.com/nutritiontrain to activate free shipping on all orders, forever!

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Thank you,
Dustin Holston

Personal Trainer/Sports Nutritionist

Workout for Women to Add Muscle

Are you a woman looking to add muscle? This workout is for you!

This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once.  By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain 

Day #1: Chest

Dumbbell Flat Bench Press

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Sets: 5 Reps: 8-12 Increase weight if possible

 

 

 

Bosu Pushups

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Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

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Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

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Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

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Sets: 3 Reps: 8-12

Seated Cable Rows

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Sets: 3 Reps: 8-12

Lower Back Extensions

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Sets: 3 Reps: 10

21’s

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Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

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Sets: 3 Reps: 8-10

Frontal Raises

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Sets: 3 Reps: 8-10

Shoulder Press

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Sets: 3 Reps 8-12

Rear Delt Rows

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Sets: 3 Reps: 10 

Rope Triceps Extension

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Sets: 5 Reps: 10-12

Dips (Bench Dips, Regular Dips, or Assisted Dips)

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Sets: 3 Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

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Sets: 3 Reps: 10-12

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Sets: 3 Reps: 30 Seconds

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Sets: 3 Reps: 10 Steps Forward and Back

Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because t is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping:  https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain 

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Christina H. co-owner of CardioandWeights.com

 

Like the workout? Share with friends!

 

Thanks for reading,

 

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

Full-body Workouts

Full-Body Workouts

I as a trainer do not prefer full-body workouts. I think that they don’t progress my clients as fast in the strength department and become too routine. Clients who see strength changes week to week see better results in my opinion, however if you want to do a full-body workout, here is my suggestion.

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Team Nutrition Train’s Full-Body Workout (3-5 Times a week)

First 4 weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 15 body weight squats x 3

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

Second  4 Weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 3 sets of walking lunges

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

 

Post Workout:

Your body needs lean protein + simple carbs post workout to repair and grow muscle. Christina and I reach for the Post Workout Stack from 1st Phorm to give us protein, simple carbs, and branch chain amino acids.  Order today with Free Shipping: http://bit.ly/28JVFeR.

 

 

Good luck everyone!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

2015 Fall Workout Schedule

2015 Fall Workout Schedule

Hey guys! Just wanted to share with you a sample workout schedule for a 5 day split (or 4 day split) to add quality muscle and strength! Try it out for a couple months. If you have any questions let me know! This workout can be used by men or women. If you do not know how to do an exercise, please contact me (nutritionandpersonaltraining@yahoo.com) so I can assist! If you are trying to lose weight, I’d add 4 days of cardio per week! If you are trying to gain weight, I’d keep the cardio to 1-2 days per week.

Workout #1: Legs

Workout #2: Chest

Workout #3: Arms

Workout #4: Back

Workout #5: Shoulders/Abs

Note: 

You can do cardio as often as you want but I don’t suggest doing cardio on Leg day.

You can combine Shoulders and ABS with Arms or Back to make this a 4 day workout split.

Workout #1: Legs

Barbell squats or Dumbbell lunges: 8 sets (lower weight, higher reps)- only 60 second break between sets.

Leg Extensions: 3 sets, moderate weight, 10-15 reps

Leg Curls: 3 sets, moderate weight, 10-15 reps

Workout #2: Chest

Barbell or Dumbbell Bench Press (partials)

A partial is not completing a full rep. The idea is to bring the bar down to your chest and only move it about 6 inches above your chest and back down. Keeps all tension on chest.

Base it off of my workout: 135 x 15, 155 x 12, 185 x 10, 205 x 6, 225 x 3, 185 x 8, 135 x 15

Pec Deck/Cable Crossovers/Machine Flies/Dumbbell flies: 3 sets of 15

 Workout #3: Arms

Cross Body Hammer Curls: 3 sets of 10.  Keep your elbows tucked to your side. Now lift the dumbbell and imagine trying to hit your opposite boob.

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Preacher Curls/Machine Preacher Curls: 3 sets of 10

Wide Grip Barbell curls: Grab the barbell wider than you normally would. Do a curl.  3 sets of 10.

Dips: You can either do dips on a machine or on a bench. If you need additional weight, have your friend press on your shoulders. 4 sets

Triceps Rope Extensions: 4 sets of 10 reps. Keep elbows tucked to your side and bring down.

Skull crushers/Cable skull crushers: 4 sets of 10.

Workout #4: Back

Lat Pull downs: 5 sets of 8-12 reps.

Bent-over dumbbell rows: 3 sets of 10

Seated Cable Rows: 5 sets of 8-12 reps

Workout #5: Shoulders/Traps/Abs

Dumbbell Lateral Raises: 3 sets of 10-15

Dumbbell Frontal Raises: 3 sets of 10-15

Shoulder Press/Machine Press/Military Press: 5 sets of 10

Dumbbell or Barbell Shrugs: 6 sets of 15

Lumberjacks:  60 second sets with medicine ball, 3 sets.

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