Training Split at a glance

Training split:

3 days on 1 day off.

Rep Scheme: 

Exercise 1: 6-8

Exercise 2-3: 8-10

Exercise 4+: 12-15

Sets for each workout 12-20

Day 1 chest/ shoulders:

1. barbell press 6-8 reps 3 sets

2. incline DB press 8-10 reps 3 sets,

3. cable flys 12-15 reps 6 sets w drop set at end.

4. 6-9 sets of isolated shoulder work 10-15 reps  ( laterals, rear delts flies, front raises.

Day 2: Back ( 3-4 sets per exercise not including warm ups)  same rep scheme as above:

1. T- bar rows

2. pull ups

3. plate loaded row

4. cable pull overs

5. arms( 6-8 sets)

Day 3 legs:

1. deadlifts or squat

 

2. Leg Press

3. Quad extensions

4. Hamstring curls

5. Calve raises 

 

Day 4: off

 

Day 5: shoulders/ chest:

1. heavy overhead presses,

2. dumbbell/ cable laterals,

3. rear delt flys,

4. front raises.

5. Chest flies,

6. light plate loaded press,

7. 3x sets of dips till failure.

 

Day 6 back: same rep scheme but plate loaded machines and cables only

 

Day 7: arms/abs/calves