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Training Split

The document outlines a 6 day workout split with different body parts targeted each day. Day 1 focuses on chest exercises like bench press and flys. Day 2 targets the back with pulls and rows. Day 4 combines arms and shoulders with supersets. Day 5 works the legs with squats, hamstrings, and calves. The routines provide sets, reps, and weight recommendations for each exercise.

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Chicle Boy
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Download as PDF, TXT or read online on Scribd
94 views

Training Split

The document outlines a 6 day workout split with different body parts targeted each day. Day 1 focuses on chest exercises like bench press and flys. Day 2 targets the back with pulls and rows. Day 4 combines arms and shoulders with supersets. Day 5 works the legs with squats, hamstrings, and calves. The routines provide sets, reps, and weight recommendations for each exercise.

Uploaded by

Chicle Boy
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Day 1 Chest

-Bench Press| 2 Heavy sets 5-8 Rep Range 3 Moderate Weight Sets 10-12 reps
-Incline Dumbell Press| 3 Moderate Weight Reps 12 Reps Push Past Failure
-Dumbell Chest Flys| 4 Sets Heavy Weight 8-10
-Chest Press| 3 heavy sets 7-9
-Cable Flys| 3 Dropsets Until Failure

Day 2 Back
-Lat Pulldown| 2 Heavy sets 5-8 Rep Range 3 Moderate Weight Sets 10-12 reps
-Yates Rows| 3 Heavy Sets 5-8 Reps
-Pullover Machine or Cable| 3 Moderate weight sets 12-15
-One Arm High Row| 3 Moderate Weight Sets 12-15
-Cable Rows| Dropsets Until Failure

Day 3 Rest

Day 4 Arms and Shoulders


-Superset 1| Close Grip bench 3x8-10 + EZ Bar Curls 3x12-15
-Superset 2| Skull Crushers 3x8-10 + Hammer curls 3x15-10
-Superset 3| Shoulder Press 3x10-12 + Dumbbell Curl 3x 8-10
-Superset 4| Cable Pushdowns 3x8-10 + Concentration Curl 3x12
-Superset 5| Lateral Raises 2xFailure + Preacher Curls 2xFailure

Day 5 Legs…
-Barbell Squats| 4x10-12 moderate weight sets
-Hack Squats|3x8-10 Heavy Weight
-Leg press high leg positioning| 4x10-12
-Hamstring Curls Seated|3x12-15
-Leg Extensions|3x12-15
-Seated Calf Raises|4x12-15

Day 6 Rest and Repeat

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