storm88
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The Split:
Monday- Chest, Arms
Tuesday- Back, Shoulders, Abs
Wednesday- Legs, Neck
Thursday- Chest, Arms
Friday- Back, Shoulders, Abs
Saturday- Legs, Neck
Sunday- Rest Day
Monday - Chest, Arms:
Body Part Exercise Sets* Reps
Upper Pecs Incline Barbell Bench Press 4 15, 12, 8, 6
Lower Pecs Decline Barbell Bench Press 4 15, 12, 8, 6
Biceps Standing EZ-bar Curls 4 15, 12, 8, 6
Triceps Lying EZ-bar Triceps Ext. 4 15, 12, 8, 6
Wrist Flexors Barbell Wrist Curls** 3 12, 8, 6
Wrist Extensors Barbell Reverse Wrist Curls** 3 12, 8, 6
Tuesday- Back, Shoulders, Abs:
Body Part Exercise Sets* Reps
Lats Wide-grip Lat Pulldowns 4 15, 12, 8, 6
Lower Back Hyperextensions** 3 15
Front & Side Delts Seated DB Shoulder Presses 4 15, 12, 8, 6
Rear Deltoid Reverse Fly Machine 4 15, 12, 8, 6
Traps Dumbbell Shrugs 4 15, 12, 8, 6
Abs Crunches** 3 25
Wednesday- Legs, Neck:
Body Part Exercise Sets* Reps
Quadriceps Squats 4 20, 15, 12, 8
Hamstrings Standing Leg Curls 4 20, 15, 12, 8
Gastrocnemius Standing Calf Raises 4 20, 15, 12, 8
Soleus Seated Calf Raises 4 20, 15, 12, 8
Neck Seated Neck Resistance** 3 15
Neck Standing Neck Resistance** 3 15
Thursday- Chest, Arms:
Body Part Exercise Sets* Reps
Upper Pecs Incline Heavy Barbell Bench Press 4 15, 8, 6, 4
Pecs Flat Heavy Dumbbell Bench Press 4 15, 8, 6, 4
Biceps Standing Heavy EZ-bar Curls 4 15, 8, 6, 4
Triceps Lying Heavy Triceps Extensions 4 15, 8, 6, 4
Brachioradialis Standing Heavy Reverse Curls 4 15, 8, 6, 4
Friday- Back, Shoulders, Abs:
Body Part Exercise Sets* Reps
Lats Heavy Barbell Rows 4 15, 8, 6, 4
Lower Back Heavy Deadlifts 4 15, 8, 6, 4
Front and Side Deltoids Heavy Clean and Press 4 15, 8, 6, 4
Rear Deltoid Bent Over Heavy Laterals 4 15, 8, 6, 4
Traps Heavy Barbell Shrugs 4 15, 8, 6, 4
Abs Crunches** 3 25
Saturday- Legs, Neck:
Body Part Exercise Sets* Reps
Quadriceps Heavy Squats 4 20, 12, 8, 6
Hamstrings Heavy Stiff-legged Deadlifts 4 20, 12, 8, 6
Gastrocnemius Heavy Standing Calf Raises 4 20, 12, 8, 6
Soleus Heavy Seated Calf Raises 4 20, 12, 8, 6
Neck Seated Neck Resistance** 3 15
Neck Standing Neck Resistance** 3 15
Bodybuilding.com - Workout Of The Week - What Is The Best Workout For Training Bodyparts Twice Per Week?
Monday- Chest, Arms
Tuesday- Back, Shoulders, Abs
Wednesday- Legs, Neck
Thursday- Chest, Arms
Friday- Back, Shoulders, Abs
Saturday- Legs, Neck
Sunday- Rest Day
Monday - Chest, Arms:
Body Part Exercise Sets* Reps
Upper Pecs Incline Barbell Bench Press 4 15, 12, 8, 6
Lower Pecs Decline Barbell Bench Press 4 15, 12, 8, 6
Biceps Standing EZ-bar Curls 4 15, 12, 8, 6
Triceps Lying EZ-bar Triceps Ext. 4 15, 12, 8, 6
Wrist Flexors Barbell Wrist Curls** 3 12, 8, 6
Wrist Extensors Barbell Reverse Wrist Curls** 3 12, 8, 6
Tuesday- Back, Shoulders, Abs:
Body Part Exercise Sets* Reps
Lats Wide-grip Lat Pulldowns 4 15, 12, 8, 6
Lower Back Hyperextensions** 3 15
Front & Side Delts Seated DB Shoulder Presses 4 15, 12, 8, 6
Rear Deltoid Reverse Fly Machine 4 15, 12, 8, 6
Traps Dumbbell Shrugs 4 15, 12, 8, 6
Abs Crunches** 3 25
Wednesday- Legs, Neck:
Body Part Exercise Sets* Reps
Quadriceps Squats 4 20, 15, 12, 8
Hamstrings Standing Leg Curls 4 20, 15, 12, 8
Gastrocnemius Standing Calf Raises 4 20, 15, 12, 8
Soleus Seated Calf Raises 4 20, 15, 12, 8
Neck Seated Neck Resistance** 3 15
Neck Standing Neck Resistance** 3 15
Thursday- Chest, Arms:
Body Part Exercise Sets* Reps
Upper Pecs Incline Heavy Barbell Bench Press 4 15, 8, 6, 4
Pecs Flat Heavy Dumbbell Bench Press 4 15, 8, 6, 4
Biceps Standing Heavy EZ-bar Curls 4 15, 8, 6, 4
Triceps Lying Heavy Triceps Extensions 4 15, 8, 6, 4
Brachioradialis Standing Heavy Reverse Curls 4 15, 8, 6, 4
Friday- Back, Shoulders, Abs:
Body Part Exercise Sets* Reps
Lats Heavy Barbell Rows 4 15, 8, 6, 4
Lower Back Heavy Deadlifts 4 15, 8, 6, 4
Front and Side Deltoids Heavy Clean and Press 4 15, 8, 6, 4
Rear Deltoid Bent Over Heavy Laterals 4 15, 8, 6, 4
Traps Heavy Barbell Shrugs 4 15, 8, 6, 4
Abs Crunches** 3 25
Saturday- Legs, Neck:
Body Part Exercise Sets* Reps
Quadriceps Heavy Squats 4 20, 12, 8, 6
Hamstrings Heavy Stiff-legged Deadlifts 4 20, 12, 8, 6
Gastrocnemius Heavy Standing Calf Raises 4 20, 12, 8, 6
Soleus Heavy Seated Calf Raises 4 20, 12, 8, 6
Neck Seated Neck Resistance** 3 15
Neck Standing Neck Resistance** 3 15
Bodybuilding.com - Workout Of The Week - What Is The Best Workout For Training Bodyparts Twice Per Week?