Upperbody Split Routine

I was looking at my old emails from Craig and I found this routine that I thought you might enjoy.   These are a Turbulence Training upper body lower body split routine workouts.

Click here to listen to this week’s fat loss podcast

Let’s start with a bonus body transformation tip…

There is no secret formula for fatloss that works for everybody…  We are all different and our bodies work in different ways, that is why somethings work for some and for others it doesn’t.  There are basic guidelines that you should follow like the ones I should you in the last entry, but you must figure out what works for you. That’s why tracking your workouts and nutrition is so important, especially for beginners and for folks who want advanced results. Once you know what works for you, it becomes almost impossible to gain weight. You’ll be a fat burning machine forever.

Monday – September 28th

Transformation Tip of the Week:

You must get out of your comfort zone, mentally and physically, to lose fat and radically transform your body.  You have to keep your body guessing.  Once your body figures out your routine y will be less effective in burning fat.  Change your workouts every 15 days or so to avoid reaching plateaus. 

And now a great workout to take you out of your comfort zone…

Turbulence Training 2K3 – Workout A

1A) Chin-ups or DB Pullover (8 reps)

1B) DB Chest Press (8 reps)

2A) DB Elbow-out Row (8 reps)

2B) DB Low-Incline Press (8 reps)

3A) Decline Push-ups (15 reps)

3C) DB Incline Curl (8 reps)

Advanced Interval Workout A

Tuesday

30 minutes of fun activity and time for another Transformation Tip…

Kekich Credo #76 => “I will do this” is the only attitude that works. “I’ll try” or “I think” doesn’t work.

So much can be accomplished with a long term vision and resilience to short term setbacks. Not every problem is conquered overnight, but if you persist and never give, you will succeed.

Wednesday

The TT 2K3 program is an alternating A-B fat burning workout rotation. On Friday, you’ll return to Workout A, and then you’ll start the next week with Workout B.

Workout B

1A) DB Forward Lunge (8 reps)

1B) Side Plank (30 seconds)

2A) DB RDL (8 reps)

2B) Stability Ball Jackknife (15 reps)

3A) DB Step-ups (8 reps)

3B) Stability Ball Leg Curl (15 reps)

Advanced Interval Workout B

Click here to get the Turbulence Training 2K3 program in the TT Trial Offer

Again, on Friday you’ll return to Workout A.

Thursday

Do 30 minutes of fun activity and then go meatless for a day.

On October 1st, Vegetarian Month starts (October 1st is actually World Vegetarian Day). So go meat-free today, it’s not that hard. You can still eat eggs and dairy if you want on a vegetarian diet.

For more of a challenge, go vegan – no animal products.

And you should also check out, “The All Pro diet”, the book about vegetarian athlete Tony Gonzalez (NFL Player).

Friday

Do Workout A of the TT 2K3 program today. You’ll notice that for fun there are some arm exercises in that program.

My 3 favorite arm exercises are…

1) Barbell Curls

2) DB Incline Curls

3) DB Triceps Extensions (done right these can work your abs hard)

And if you want some more arm exercises, check out these 5 moves you’ve never done before:

Arm Exercises

Add one arm superset to the end of a TT workout if you want.

Social Support Saturday!

Start my favorite day of the week with 30 minutes of fun activity.

Then learn that you need to “Give to Get”

Giving others social support will create a better environment for you to lose weight. The more you can help others, the more help you will get in return.

Sunday – Plan, Shop & Prepare

Do 30 minutes of fun activity with your family.

Here’s a tip from Kardena Pauza, Vegetarian Diet Expert…

If you get around to hitting a Farmer’s market on the weekend – or even during the week – here’s a quick tip…

If you go to the farmers market towards closing time, some farmers will sell you more produce for cheap because they need to get rid of it. So don’t be afraid to bargain!

But whatever you do, make sure you eat more fruits and vegetables this week.

Stay strong – eat whole natural foods – and give positive support to others.

3 keys to success!

Looking forward to your success story,

Craig Ballantyne, CSCS, MS (modified by JP)

Author, Turbulence Training 2K3