Basic Body building split. There are several hundred bastardized versions of this all over the web and in magazines. This is a basic routine that’s pretty easy to follow. All sets should have about 2 minutes rest in between them.
Chest and Tri’s
Dumbbell Press
4X12,10,8,5
Incline Bench Press (or incline Hammer Press machine)
4X12,10,8,5
Wide Grip Body weight Dips
3X10-15 (if you can do more than 15 add some weight)
Tricep Press Downs (or Skull Crushers)
2x10
Tricep Overhead Dumbbell extensions (Or Dumbbell Kick backs)
2X10
Pushups
2Xfailure (simply go until you can’t do anymore.. rest 1-2 minutes and go again until you can’t do anymore)
20 minutes HIIT cardio
Back and Biceps
Deadlift
3X5
Bent Over barbell rows
3x10
Lat pulldowns (or chin ups if you can do them)
3X10
Standing Barbell Curl
3X15,12,10,8
Seated dumbbell curls
2X10 (each arm)
Hammer Curls
2X10
Concentration dumbbell curls
1Xfailure (each arm)
20 min HIIT cardio
Legs
Squat 3X8 (Olympic style) go to youtube to see how to do them right. None of that quarter range of motion stuff.. if you can’t go ass to grass lower the weight until you can)
Leg Extension
3X12,10,8
Leg Curls
3X12,10,8
Calf raises
3X20 (as heavy as you can handle and still get 20 reps)
Cardio is 10 minutes walking today.. Your legs are probably too trashed to run and walking will help with recovery
Shoulders and Traps
Standing Barbell press
4x12,10,8,5
Upright Rows
3X10
Dumbbell Lat Raises
3X10
Front Dumbbell raises
2X10
Face pulls (youtube it)
2X10
Barbell Shrugs
5X15,12,10,10,10
20 minutes HIIT cardio
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