Jezacorne
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Hey guys, I am 20 years old and have been training for about 3 years. I weigh 70kg's and have just come up with a possible 5-day split for myself while I am at University. If you could give me some feedback and/or tips that i could use to tweek and change the program if necessary that would be fantastic.
I should say I aim to incorporate going to crossfit occasionally during the week.
In this I use the split: Monday-Chest/Shoulders, Tuesday-Back, Wednesday-Off, Thursday-Legs, Friday-Biceps/Triceps, Saturday-Abs/Cardio
Monday
3x Flat barbell Bench
3x Incline dumbbell Press
3x Flat bench dumbbell Fly
2x very light incline cable fly finisher (20 reps)
3x Military Press
3x face pulls
3x front raise superset with 3x lateral raise
Tuesday
3x Pull Ups
3x Bentover Rows
3x Lat Pulldown
3x Seated Cable Rows
Wednesday
Off
Thursday
3x squats
3x deadlifts
3x leg press (or lunges?)
3x Calf Raise superset with seated calf raise
Friday
3x slow chin-ups
3x standing ezbar bicep curls
3x incline dumbbell bicep curl
3x barbell skull crushers superset with close grip barbell press
3x cable tricep extensions
Saturday
Abs + 30 minute run
I should say I aim to incorporate going to crossfit occasionally during the week.
In this I use the split: Monday-Chest/Shoulders, Tuesday-Back, Wednesday-Off, Thursday-Legs, Friday-Biceps/Triceps, Saturday-Abs/Cardio
Monday
3x Flat barbell Bench
3x Incline dumbbell Press
3x Flat bench dumbbell Fly
2x very light incline cable fly finisher (20 reps)
3x Military Press
3x face pulls
3x front raise superset with 3x lateral raise
Tuesday
3x Pull Ups
3x Bentover Rows
3x Lat Pulldown
3x Seated Cable Rows
Wednesday
Off
Thursday
3x squats
3x deadlifts
3x leg press (or lunges?)
3x Calf Raise superset with seated calf raise
Friday
3x slow chin-ups
3x standing ezbar bicep curls
3x incline dumbbell bicep curl
3x barbell skull crushers superset with close grip barbell press
3x cable tricep extensions
Saturday
Abs + 30 minute run