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Whats your favorite workout split?

Austin Vail

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What workout split have you found to work best for you and whats your sets x reps?

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 Side Lateral Raises 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 hammer 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
 
I prefer an Upper/Lower Split. I'll typically do the core compound lifts for 3 sets of 6-8 reps. Accessories for 2-3 sets of 10-12 reps. I might change that from time to time depending on what I'm working on. Here's what mine might look like


Day 1 Upper

Flat BP - 3 x 8-10
BOR - 3 x 10-12
Incline DB Press - 2 x 12-15
Rear Delt Flys - 2 x 12-15
Shrugs - 2 x 10-12
Pull-ups - 3 x 8-10
Lying Triceps Ext - 2 x 12-15
Concentration DB curls - 2 x 12-15



Day 2 Lower

HB Squat 3 x 6-8
RDL 2 x 8-10
Leg Extensions 2 x 12-15
Leg Curls 2 x 12-15
Seated Calf Raises 3 x 15-20
Abs - 3 sets of what ever I want to try that day


Day 3 Rest


Day 4 Upper

Flat BP - 3 x 8-10
BOR - 3 x 10-12
Incline BB Press - 2 x 10-12
Rear Delt Flys - 2 x 12-15
Shrugs - 2 x 10-12
Pull-ups - 3 x 8-10
Lying Triceps Ext - 2 x 12-15
EZ Bar curls - 2 x 12-15


Day 5 Lower

Deadlift 3 x 5, ramped to final heavy set
Hack Squats 2 x 8-10
Leg Extensions 2 x 12-15
Leg Curls 2 x 12-15
Standing Calf Raises 3 x 15-20
Abs - 3 sets of what ever I want to try that day


Days 6 & 7 are rest


Nice and simple, hits everything 2x per week. Choose the right weights and it will hammer you really good
 
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