40 in 12
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New Split. For bulking. Please critique. 6'3 175lbs, 16 y/o
Mon.
Chest (11 sets)
Barbell bench press 4 sets
Incline barbell bench press 3 sets
Decline barbell bench press 2 sets
Incline dumbbell flyes 2 sets
Tues.
Back (12 + sets)
Chins do as many sets until you reach 30 reps
Barbell rows 4 sets
close grip chins 3 sets
Deadlifts 4-5 sets
Wednesday.
Legs (13-16 sets)
Squats 4-6 sets 6-12 reps
Leg curls 3 sets
Leg ext 2-3 sets
Standing calves 4 sets
Thursday
Shoulders (12-14 sets)
Barbell shoulder press 4 sets
Arnold presses 4 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets
Friday
Biceps and triceps
Barbell curl 3 sets
Preacher curl 3 sets
Seated dumbbell curl 2 sets
Close-grip presses 4 sets
Overhead tri ext 4 sets
Reverse pressdown 2-4 sets
Mon.
Chest (11 sets)
Barbell bench press 4 sets
Incline barbell bench press 3 sets
Decline barbell bench press 2 sets
Incline dumbbell flyes 2 sets
Tues.
Back (12 + sets)
Chins do as many sets until you reach 30 reps
Barbell rows 4 sets
close grip chins 3 sets
Deadlifts 4-5 sets
Wednesday.
Legs (13-16 sets)
Squats 4-6 sets 6-12 reps
Leg curls 3 sets
Leg ext 2-3 sets
Standing calves 4 sets
Thursday
Shoulders (12-14 sets)
Barbell shoulder press 4 sets
Arnold presses 4 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets
Friday
Biceps and triceps
Barbell curl 3 sets
Preacher curl 3 sets
Seated dumbbell curl 2 sets
Close-grip presses 4 sets
Overhead tri ext 4 sets
Reverse pressdown 2-4 sets