Sgt. Swole
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G'day,
Just thought id post my split, not for the beginner
4 Day Split, 3 Days Off:
Monday: Back/Biceps/Abs
Back
Front Pulldowns: 4 sets x 8-15 reps
Barbell Rows: 4 sets x 6-12 reps
Dumbbell Rows: 3 sets x 10-12 reps
Dumbbell Pullovers: 3 sets x 8-12 reps
Hyperextensions: 3 sets x 12 reps
Biceps
Preacher Curls: 4 sets x 8-15 reps
Incline DB Curls: 3 sets x 8-12 reps
BB curls: 3 sets x 10-15 reps
Abs
Machine Crunches: 4 sets x 25 reps
Tuesday
Chest, Triceps
Chest
Incline Barbell Press: 4 sets x 6-12 reps
Flat Dumbbell Press: 3 sets x 6-12 reps
Decline Dumbbell Flyes: 3 sets x 10-12 reps
Cable Crossovers: 3 sets x 15 reps
Triceps
Cable Pushdowns: 4 sets x 10-15 reps
Skullcrushers: 4 sets x 8-12 reps
(used to do) 3 sets of overhead extensions too but after skullcrushers i don't have the energy lol
Wednesday: Off
Thursday
Quads/Hams/Calves
Quads
Squats: 5 sets x 6-20 reps
Front Squats: 3 sets x 12-15 reps
Leg Extensions: 3 sets x 15-20 reps
Hamstrings
Stiff Legged Deadlifts: 4 sets x 10-15 reps
Standing Unilateral Leg Curls: 4 sets x 10-15 reps
Calves
Standing off of block Calf Raises: 4 sets x 15-25 reps
Seated Calf Raises: 4 sets x 12-15 reps
Friday
Delts/Traps/Abs
Delts
Seated Dumbbell Military Press: 4 sets x 8-12 reps
Side Dumbbell Lateral Raises: 4 sets x 10-15 reps
Bent Dumbell Rear Raises: 3 sets x 10-15 reps
Front Dumbbell Raises: 3 sets x 10-12 reps
Traps
Barbell Shrugs: 4 sets x 8-12 reps
Dumbbell Shrugs: 4 sets x 12 reps
Abs
Decline Bench Crunches: 4 sets x 15 reps
Saturday: Off
Sunday: Off
Comments welcome.
Cheers-
Just thought id post my split, not for the beginner
4 Day Split, 3 Days Off:
Monday: Back/Biceps/Abs
Back
Front Pulldowns: 4 sets x 8-15 reps
Barbell Rows: 4 sets x 6-12 reps
Dumbbell Rows: 3 sets x 10-12 reps
Dumbbell Pullovers: 3 sets x 8-12 reps
Hyperextensions: 3 sets x 12 reps
Biceps
Preacher Curls: 4 sets x 8-15 reps
Incline DB Curls: 3 sets x 8-12 reps
BB curls: 3 sets x 10-15 reps
Abs
Machine Crunches: 4 sets x 25 reps
Tuesday
Chest, Triceps
Chest
Incline Barbell Press: 4 sets x 6-12 reps
Flat Dumbbell Press: 3 sets x 6-12 reps
Decline Dumbbell Flyes: 3 sets x 10-12 reps
Cable Crossovers: 3 sets x 15 reps
Triceps
Cable Pushdowns: 4 sets x 10-15 reps
Skullcrushers: 4 sets x 8-12 reps
(used to do) 3 sets of overhead extensions too but after skullcrushers i don't have the energy lol
Wednesday: Off
Thursday
Quads/Hams/Calves
Quads
Squats: 5 sets x 6-20 reps
Front Squats: 3 sets x 12-15 reps
Leg Extensions: 3 sets x 15-20 reps
Hamstrings
Stiff Legged Deadlifts: 4 sets x 10-15 reps
Standing Unilateral Leg Curls: 4 sets x 10-15 reps
Calves
Standing off of block Calf Raises: 4 sets x 15-25 reps
Seated Calf Raises: 4 sets x 12-15 reps
Friday
Delts/Traps/Abs
Delts
Seated Dumbbell Military Press: 4 sets x 8-12 reps
Side Dumbbell Lateral Raises: 4 sets x 10-15 reps
Bent Dumbell Rear Raises: 3 sets x 10-15 reps
Front Dumbbell Raises: 3 sets x 10-12 reps
Traps
Barbell Shrugs: 4 sets x 8-12 reps
Dumbbell Shrugs: 4 sets x 12 reps
Abs
Decline Bench Crunches: 4 sets x 15 reps
Saturday: Off
Sunday: Off
Comments welcome.
Cheers-