I felt like I need a change in my program so instead of doing only whole body workouts, I split my workout week into upper and lower body training. I am lifting heavier weights and doing less reps. Splitting my workouts also allow me to be more focused on the muscle groups that I am working that day, which makes my training more intense. Also I am suddenly even more into it, because it’s new and the time flies by faster and the workouts seems to be shorter. In this upper body workout I am doing 2 different exercises for the same muscle group, so these 2 exercises count as 1 set and there is only a very short rest between sets.
This split system training principle is for intermediates, who are sure of their proper form and are ready to move on to more intensive training. You can combine this workout with my Lower Body Workout, that you can find in my Workout Routines.
Best,
Zuzana.
Another great video! Thanks for continuing to inspire and teach others different exercises to stay fit! I really like the addition of the HD video feature. Hopefully we’ll eventually be able to see all the videos you’ve recorded with this resolution.
Hi Zuzana! how are you doing? I was just curious..and I don’t know if you’ve already mentioned this before..but how long did it take you to get into the shape you’re in presently? I know that you started these videos about 6-7 months ago but you were already in very good shape! :) Were you active and fit throughout most of your life as well? btw, your exercises are so fun/interesting that for some weird reason as I’m doing them I suddenly just start coming up with exercises(that are new TO MY KNOWLEDGE)that actually work and are innovative. Thanks for everything–God bless you!
whee do you get your bra top excersise tops frooommm?
they are exactly what i want!!!
i love your videos
really helping me get tonned up :)
Hi Zuzana,
Great site and really powerful exercises. I’ve already started some sets of your abs training and i found them quite challenging.
I wanted to let you know that the link of the “Training Principles” that you have here doesn’t work and it would be helpful to know these principles because every trainer i talk to seems to have different principles.
Keep up the good work
Theodore from Greece
am a beginner and i prefer to start with that spliting system..i tried the full body work out but i found it so hard each time am trying to not make the ball go away from me :)
am starting to lift 1 k.g..is it not good for me to start with that workout as i’m a beginner??waiting ur reply..thnx
AYA,Egypt
Hello AYA,
as a beginner you should start with the whole body workout. I have several whole body workouts to choose from. The splitting system is for advanced trainees who need to increase the intensity of their workouts. Your training has to be slowly progressive in order to avoid excessive training.
i totally understand ur point of view..but that so wierd that am ok with the splitting trainning..i never feel so tired and i enjoy it
when trying to do whole body work out i fail everytime to do it properly..
i have been doing the splitting training for 4 weeks till now 2 days a week and 1 day for Aerobic
Great job. Toward the end your arms and abs looked like they were carved out of granite!
Interesting information, I love anything relating to becoming muscular and generally healthy, how I can benefit myself etc. Thanks.
Hi Hon,
What us the purple ball used for? … i never seen it before!!
Rav
Keep u the great workouts……. you look fab!
[...] Continued here: Upper Body Workout 1 – Upper Back Exercises | free fitness, and … [...]
[...] Zuzana – BodyRock.Tv wrote an interesting post today onUpper Body Workout 1 – Upper Back Exercises | free <b>fitness</b>, and <b>…</b>Here’s a quick excerpt [...]
[...] Zuzana – BodyRock.Tv wrote an interesting post today onUpper Body Workout 1 – Upper Back Exercises | <b>Fitness</b> Advice <b>…</b>Here’s a quick excerpt [...]
Hi zuzzana. :)
In workout routin , most of the exercises your doing whit dumbbells. But I dont want to make muscles, i want to tone my body. too in the beginers exercises there are the pilate bals,maby I could do the same exercises,just without dumbbells? And I have one more question – - > How could I tone my arms [upper part] ? So they would look nice and slender,but not whit muscles. :)
Hi Zuzana,
i love your workouts.
i am 5′9 and 127 almost thin but still i have love handles and back fat specialy in my lat area could you please let me know which exercise i should do for both .
i have been working out almost 5 years and there is no result.
i am going to gym 4 times a week and following your workouts.
Thank you very much.
Hi Nancy, read my fitness F.A.Q.’s on How to reduce my body fat percentage, because that is exactly what you have to do in order to get rid of your love handles. I have seen so many people who have been going to a gym for years and don’t seem to make any progress what so ever. Forget about the gym for a while and do my workouts at home. Try that for one month and follow the clean eating. You will see difference. You just have to commit to it and take it seriously. You need a diary where you will keep track of your workouts, diet and goals.
Hello! Perhaps a silly question, but I didn’t find any exercises specifically targeting abs from neither the upper body nor the lower body workout. Are abs included in the other workouts or should I figure out some other workout for abs as well as do these two different workouts?
Hi Tuuli, when you are working your upper body or lower body, your abs are getting workout as well. All of my workouts are targeting your abs. If you want to do exercises that will really work the core area, try the body blast workout, advanced body weight workout, or abs attack workout.
Hi Zuzana,
thank you very much for your respond i am always eating clean but still there is no result.
do you have any other suggestion?
[...] See original here: Upper Body Workout 1 – Upper Back Exercises | Fitness Advice … [...]
Hey there,I am an aspiring personal trainer, and you have the type of body that I really strive for. I am 25, 5′4.5″,102-105lbs, depends on the scale I use, and my body fat percentage is between 12-14%, I have used the calipers, hydrostatic weighing, and bioelectrical impedance, and that’s the range they me. I really want to gain muscle like the type you have. I usually do weight training and do 3 sets of 10 on all my exercises. Are the workouts that you have posted what you usually do to keep yourself in shape?