Malone Limbs and Torso split

This program will get the heart pumping  with antagonistic supersets. (You can take a break between exercise supersets but not too long) Not only can it build muscle but it can cut time and also give you cardio benefits of going back and forth from one exercise to the next. Push each week a little harder whether you want to add one rep each set per week or add 2.5-5 lbs per week and keep the same rep range. This is your workout. 
It also throws in 2 days of steady state cardio. These days should not be very hard. Choose any form of cardio you wish such as running, biking, hiking, rowing, or anything that can be held at a steady pace to build the healthy heart benefits. Choose a starting time for week 1 and add 5 minutes each week. Don’t overshoot the start time. If you haven’t done cardio in a long time, aim for the low end to start. 
After 4 weeks, I recommend a deload week. That can be done by less sets and not pushing sets as hard. Then repeat or choose another program.  
Always consult with your physician before starting a workout program.

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Week 1

Week 2

Week 3

Week 4

Limbs 1

Torso 1

Cardio 1

Limbs 2

Cardio 2

Torso 2

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