Austin Vail
Registered
What workout split have you found to work best for you and whats your sets x reps?
Ill start off:
Day 1:Chest
Day 2: Back
Day 3: Shoulders
DB rear delt raise 3x 10
Day 4: Legs/ Calves
Day 5: Arms
DB alternate bicep curls 3 x 10 - each arm
Ill start off:
Day 1:Chest
- Flat Bench 5x 5-15 reps
- Incline Dumbbell 4x 6-12
- Flat Dumbbell fly 4x 10-15
- Dumbbell Pullovers 3x 10-12
- Push ups Super set (Wide, close, diamonds) 3x20
- Dips 4x failure
Day 2: Back
- Chins 4x failure
- Barbell Bent Over Rows 4x 8-12
- Lat Pulldown 4x 8-12
- One Arm Dumbbell Rows 4x 8-12
- Close Grip Lat Pulldown 4x 8-12
- seated rows 3x 10
Day 3: Shoulders
- Seated Dumbbell Press 4x 6-12
- (Superset)Alternate front DB raise 3x 10
DB rear delt raise 3x 10
- Rear Cable Fly’s 3x 10
- Barbell Shrugs 4x 6-12
- Behind back shrugs 3x10
Day 4: Legs/ Calves
- Squat 6x 6-15
- Leg Press 4x 8-12
- Power clean 4x4
- Leg Extension 4 x 8-12
- Stiff Leg Deadlifts 4x 8-12
- Lying Leg Curls 4x 15
- Standing Smith Machine 5x 20
- Standing Calf Raises (free weight) 4x 50
Day 5: Arms
- (Superset/ seated incline)DB preacher curls 3x 10 -each arm
DB alternate bicep curls 3 x 10 - each arm
- close grip bench 5x 6-12
- Cable Extensions 4x 8-12
- Rope Pulldowns 3x 10
- straight bar pushdowns 3x 10
- v-bar push downs 3x10