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4 Days/Week Split Program, Medium Volume
Not sure what a certain exercise is? Look here.
| BB | Barbell |
| DB | Dumbbell |
| EZ | EZ-Curl Bar |
| SS | Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 | 2 sets with such weight that failure is reached in 10 to 12 reps |
| 1 x Failure | 1 set of bodyweight exercise taken to failure |
| Monday |
Wednesday |
| Back, Triceps |
Shoulders, Biceps, Forearms |
| BB Deadlift |
2 x 8-12 |
BB Hang Clean and Press |
2 x 4-8 |
| BB Bent Row |
3 x 8-12 |
Sitting DB Shoulder Press |
3 x 8-12 |
| Pullups |
3 x Failure |
EZ Upright Row |
2 x 8-12 |
| Seated Cable Row |
2 x 8-12 |
Sitting DB Side Raises |
2 x 8-12 |
| EZ Skullcrushers |
2 x 8-12 |
BB Curls |
2 x 8-12 |
| DB Overhead Extension |
2 x 8-12 |
Preacher EZ Curls |
2 x 8-12 |
| Cable Pressdowns |
2 x 10-15 |
Hammer DB Curls |
2 x 8-12 |
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BB Wrist Curls |
2 x 15-20 |
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BB Wrist Extensions |
2 x 15-20 |
| Thursday |
Saturday |
| Legs, Abs |
Chest, Calves |
| BB Squat |
3 x 8-12 |
Incline BB Bench Press |
3 x 8-12 |
| DB Walking Lunges |
3 x 10-15 |
Flat DB Bench Press |
3 x 8-12 |
| Leg Press |
3 x 10-15 |
Low Cable Crossovers |
3 x 8-12 |
| Leg Curl |
2 x 8-12 |
Parallel Bar Dips |
2 x Failure |
| Swiss Ball Ab Crunches |
2 x 20-30 |
Standing Calf Raises |
2 x 10-15 |
| Hanging Knee Raises |
2 x Failure |
Sitting Calf Raises |
2 x 15-20 |
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