Bulgarian Split (for her):
Replace the leg machines with the Bulgarian. Single leg squat. This exercise taxes the legs like no others. It works the quadriceps, hamstring and butt all in one; plus the core. It can be performed with barbell or dumbbells. Some things to consider: a) the height of the bench should be knee high, b) the farther the rear leg sits, the more that the gluteus works. It’s important that you sit back while reaching a 90 degree angle with the working leg. Advanced: Bend over at the waist and with the dumbbells try to touch the floor by where the front foot is. This will engage more the gluteus and lower back. Perform this exercise in your leg workout for three to four sets of 10-12 reps.
For the upper back and triceps (back of the arms), do the straight arm lat pull down. This exercise will work the back muscles and the triceps at the same time. In particular, the teres major and latissimus dorsi muscles, which attachment to where the axial area is. Keep your arms straight over the bar and bring it down to your top of the thighs where your hands naturally rest. Make sure that you squeeze the scapula together, keep the chest up and don’t shrug the shoulders and brace the core. Perform this exercise in your upper body workout for two to three sets of 12-15 reps.
Rip the chest by incorporating right after your chest press a regular push-up, after the incline chest press, incline push-ups and same after decline chest press, decline push up. Why? Chances are that you are training with heavy weights (you’re a man!) but not going through the proper range of motion when doing this exercises. So when you do push-ups even though you hold 75% of your body weight, you’ll be able to achieve the full range of motion that will fully engage the muscles that you’re working. And, if you already think that you do it well, these moves will make sure that all the fibers (fast and slow) get a great workout. Do the sets and reps the same that you’ll do for your chest exercises. Don’t rest in between. The idea is to do it right away and to burn it out.
But men and women have a different musculature and muscle-to-fat ratio, so some moves are more important based on your gender.