Gym Styles Split

M

marymac

Cathlete
What is the best way to split up gym styles, so I can include more cardio (so similar to 4DS). This is how I'm thinking of doing it. Monday-Chest & Triceps, no cardio
Tuesday-Sprint run workout-25 minutes and standingwork of legs
Wednesday-30 min cardio step or kickbox and bis and shoulders
Thursday-Sprint run workout-25 minutes and floorwork of gym legs and back
Friday-circuit workout
Saturday and Sunday I usually do some longer cardio, a run or spin class. Is this the best way to do it or should I put back with bis. Any suggestions would help.

Mary
 
Here is how I would schedule a Gym Style split. I am a certified personal trainer. I am also helping several women out on this forum, so if you have any questions, please feel free to email me!

Day One: interval training (sprints) + standing legs + abs

Day Two: long cardio + chest, shoulders, triceps

Day Three: cardio circuit workout + abs NO WEIGHTS

Day Four: interval training (sprints)+ back, biceps

Day Five: step workout or kickboxing workout + floorwork + abs

Day Six: circuit workout

Day Seven: Rest

I am not sure of your exact shedule, but this would be good.

Kristen
 
Another option:
Day 1: Gym Styles chest/triceps
Day 2: interval cardio
Day 3: Gym Styles legs
Day 4: steady-state cardio
Day 5: Gym Styles back/shoulders/biceps
Day 6: Cardio
Day 7: off/stretch

I don't think it's necessary to do GS more than once each per week. If you feel you need more leg work, or want to split the standing and lying leg work, you could turn day 6 into a combo cardio and leg day.
 
this is what i did with GS:
monday: chest and triceps; 20 min sprint intervals
tuesday: 45 min steady state cardio
wednesday: legs
thursday: 45 min steady state cardio
friday: biceps, back, and shoulders; 20 min sprint intervals
I loved doing this split and got great results with it. It also allowed me to take 2 days off to recover. I need to get back to this rotation.
 
Mary-

What about breaking down GS as one bodypart/day if you like to get in more cardio? I love working out one part/day, I pretty much train this way as my basic regimen and seem to have the best results.

Here's my suggestion using the GS series weight training:
M-Chest + intense but short cardio
Tu-Legs + easy short cardio ( or skip cardio if you are too tired)
Wed-Back + moderate intensity but longer cardio
Thurs: Tris + intense but short cardio
Fri- Shoulders+ moderate duration cardio
Sat- Bis + Long cardio
Sun Rest

The GS shoulders and back workouts are a bit shorter than the others so you might want to plan on doing slightly longer cardio workouts on that day depending.

I love the GS series.. the chest/tri workout is one of the toughest strength workouts out there imho.

Take care, Lynn M.
 
>Another option:
>Day 1: Gym Styles chest/triceps
>Day 2: interval cardio
>Day 3: Gym Styles legs
>Day 4: steady-state cardio
>Day 5: Gym Styles back/shoulders/biceps
>Day 6: Cardio
>Day 7: off/stretch
>
>I don't think it's necessary to do GS more than once each per
>week. If you feel you need more leg work, or want to split
>the standing and lying leg work, you could turn day 6 into a
>combo cardio and leg day.


Hi,

This looks great! What kind of results would I get from doing this split? Thanks!
 
>Bumping up -- I would like to know how to do circuit training
>without weights!
>

You'd do one activity for a certain amount of time, then move on to another, and so on. Like 5-10 minutes of stationary biking, then 5-10 minutes of stepping, then rebounding, then jumproping, then kickboxing, whatever.

You could also do a cardio/body weight circuit, alternating between cardio and exercises like unweighted squats or lunges or step-ups, push-ups, pull-ups, tricep dips, etc.
 
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