[WOTM, 01/2013] The New Year, New You In 2013 Workout Split

[WOTM, 01/2013] The New Year, New You In 2013 Workout Split

Complete Workout A, followed by Workout B, followed by Workout C in sequence. For accelerated, optimal results, complete two cycles of Workout A, Workout B, and Workout C before taking a rest day (6 workouts). For those at a lower fitness level or with busier schedules, complete one cycle of Workout A, Workout B, and Workout C followed by a rest day (3 workouts).

For all sets complete the prescribed number of reps. If you’re unable to complete a full set, reduce the weight used. Once you can successfully complete the given number of reps, increase the weight by the next increment available (typically 5 pounds for dumbbell exercises, 10 pounds for barbell exercises).

Workout C

Cardio Circuit Training

Complete all three modes of cardio, in succession, for a total of 50 minutes. Feel free to reorder the methods, shift duration, or substitute alternate cardio techniques based on personal preference.

• Run, Treadmill — 10 minutes

• Elliptical/Arc Trainer — 20 minutes

• Bike/Rowing Machine — 20 minutes

Overview

Workout A

1.  Single Arm Deadlifts — 3 sets, 12 reps per arm

2. Dumbbell Renegade Rows — 3 sets, 12 reps per arm

3. Barbell Front Squats — 3 sets, 12 reps

4. Bulgarian Split Squats — 3 sets, 12 reps per leg

5. Pull Ups — 3 sets, 10 reps

6. Leg Press — 3 sets, 12 reps

7. Standing Cable Rope Rows — 3 Sets, 15 reps

8. Lat Pulldowns — 2 sets, 15 reps

9. HIIT Cardio

Workout B

1. Standing Dumbbell Shoulder Press — 3 sets, 12 reps

2. Swiss Ball Dumbbell Chest Press — 3 sets, 12 reps

3. Incline Dumbbell Chest Press — 3 sets, 12 reps

4. Barbell Biceps Curls — 3 sets, 10 reps

5. Swiss Ball Ab Jackknives — 3 sets, 12 reps

6. [SUPERSET] Swiss Ball Decline Planks — 3 sets, 30 seconds

7. Swiss Ball Ab Crunches — 3 sets, 15 seconds

8. Triceps Dips — 3 sets, 12 reps

9. Incline Dumbbell Biceps Curls — 2 sets, 12 reps

10. Cable Lateral Raises — 2 sets, 12 reps per arm

11. [SUPERSET] Cable Front Raises — 2 sets, 12 reps per arm

12. HIIT Cardio

Workout C

1. Run, Treadmill — 10 minutes

2. Elliptical/Arc Trainer — 20 minutes

3. Bike/Rowing Machine — 20 minutes

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Pages: Workout A | Workout B

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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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