- 2K14 WORKOUT ROUTINE

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MUSCLE SPLIT WORKOUT
Push / Pull / Legs / Arms / Moves
By Raizo 21/04/2014

- PUSH WORKOUT  Chest/Triceps Workout: 1 - CTTS Decline Wide Pushups - 3x40'' | 75''  2 - CTTS Diamond Pushups - 3x40'' | 75''  3 - Parallel Dips - 3x10 | 90'' | 15kg  4 - Dropset - [Military | Regular | Incline] - 3x10e | 75'' | 15kg  5 - 12 Down - Spartan Pushups - 30'' | 15kg   Shoulder Workout: 1 - Hindu Pushups - 3x40'' | 75''  2 - Elevated Pike Pushups - 3x10 | 75''  3 - 7 Down - Handstand Pushups - 45''   Burnout: 1 - Max Regular Pushups - 90''  2 - Max Handstand Hold 

- PULL WORKOUT  Back Workout: 1 - Wide Pull-ups - 10/8/6 | 90''| 12/16/20kg  2 - Regular Pull-ups - 10/8/6 | 90''| 12/16/20kg  3 - Close Chin-ups - 10/8/6 | 90''| 12/16/20kg  4 - Burnout - Regular Pull-ups - Max Reps | 90''   Biceps Workout: 1 - TRX Curls - 3x10 | 75''  2 - RB Curls - 3x15 | 30''  1 - Head-bangers - 3x10 | 75''   Burnout: 1 - Max Wide Pull-up Hold 10''  2 - Max Regular Pull-up Hold 10''  3 - Max Close Chin-up Hold 

- LEGS WORKOUT  Quads Workout: 1 - Regular Squats - 3x15 | 60''| 20kg  2 - Jumping Squats - 3x15 | 75''| 20kg  3 - Pistol Squats - 3x6e | 75''| 12/16/20kg  4 - 5 Down - Pistol Squats - 30''  5 - Squat Hold 3xMax | 75''| 20kg   Calves Workout: 1 - Single Leg Calf Raises - 2x12e | 45''  1 - Calf Jumps - 2x15 | 60'' | 20kg   Burnout: 1 - Max Regular Squats 30''  2 - Max Jumping Lunges 

- ARMS WORKOUT  Arms Workout: 1 - Superset - [Military Pushups | TRX Curls] - 5x15e | 60''  2 - Chin-ups - 3x12 | 60''  3 - Assisted 1 Arm Pull-up - 3x5e | 60''  4 - Head-Bangers - 3x15 | 30''  5 - Dips 5x15 | 75''  6 - Diamond Pushups - 5x20 | 75''  7 - Triceps Extensions 5x15 | 75'' 

- PUSH WORKOUT DD/MM/YYYY
 Chest/Triceps Workout: 1 - CTTS Decline Wide Pushups - 3x40'' | 75''  2 - CTTS Diamond Pushups - 3x40'' | 75''  3 - Parallel Dips - 3x10 | 90'' | 15kg  4 - Dropset - [Military | Regular | Incline] - 3x10e | 75'' | 15kg  5 - 12 Down - Spartan Pushups - 30'' | 15kg   Shoulder Workout: 1 - Hindu Pushups - 3x40'' | 75''  2 - Elevated Pike Pushups - 3x10 | 75''  3 - 7 Down - Handstand Pushups - 45''   Burnout: 1 - Max Regular Pushups - 90''  2 - Max Handstand Hold 