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- Day 1 - Hamstrings/Quads
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- Platz Squat | 5x10
- RDL | 1x15, 1x12, 1x10
- Single Leg Extensions | 4x10
- Hamstring Curls | 4x10
- Leg Press | 5x8
- Day 2 - Shoulders/Triceps (Alternate which you do first each rotation of the split)
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- Lat Raises (5 pulling w each finger, 10 in front) | 3x30
- Front Raises | 3x8
- Cable Lat Raises | ((3x10) x 2) or ((2x10) x 3)
- Cross Cable Rear Delt Flies | 4x20
- Face Pulls | 15/12/10
- Incline Skullcrushers x CGBP | 15/12/10 // 3x10
- Rope Pushdowns | 15/12/10
- Overhead Rope Extensions | 15/12/10
- Underhand T-bar Pushdowns | 15/12/10
- Single Arm Pushdowns | 15/12/10 or Dropset
- Day 3 - Back/Calves
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- Seated Row Machine | 5x10
- Lat Pulldown x Pull Downs | 1x15, 1x12, 1x10 // 3x10
- Close Grip Rows | 1x15, 1x12, 1x10
- Wide Grip Rows | 1x15, 1x12, 1x10
- DB Row x Rotated DB Row | 1x15, 1x12, 1x10
- Smith Machine Shrugs | 3x10
- Calves | 3x20
- Day 4 - Chest/Biceps/Abs
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- Incline DB Bench x Incline Flies | 20/15/12/10
- Flat DB Bench x Flat Flies | 15/12/10
- Single Arm Cable Flies | 15/12/10
- Landmines | 4x20
- Some variation of standard grip curl | 15/12/10
- Some variation of hammer grip curl | 15/12/10
- Abs
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