Current Training Split
monday- Chest.
1st excersise, barbel bench press, 5 sets of 8/12 reps
2nd excersise, incline dumbel bench press, 3 sets 10-12reps
3rd excersise, flat dubel flys, 3 sets, 12/15 reps
4th excersise, dips for chest and tris, 4 sets of 12.
5th exsersise, tricep pull downs, 4 sets on 12/15
Tuesday- off
wednesday-off
thursday- Back and Bis
1st excersise, lat pull downs, 4 sets, 8/12 reps
2nd excersise, cable rows, 4 sets 8/12 reps
3rd excersise, upright barbel rows, 3 sets, 6/8 reps
4th excersise, deadlifts, 4 sets, 4/6 reps
5th excersise, barbel curls (i like to go heavy with the curls) 3 sets, 4/6 reps
6th excersise, dumbel curls, 3 sets, 12/15 reps
Friday- Legs
1st excersise, smith machine squats, 4 sets, 6/8 reps
2nd excersise, leg extentions, 3 sets 12/15 reps
3rd excersise, lunges, 3 sets (till fail)
4th excersise, leg press, 4 sets of 12 reps
saturday-Abbs, calfs and hammys
1st excersise, standing smith machine calf raises, 5 sets, 15/20 reps
2nd excersise, seated calf raises, 5 sets, 15/20 reps
3rd excersise, weighted crunches (for the abbs)
4th excersise, obleique crunches
5th excersise, hamstring cable pull backs
Sunday- Shoulders
1st excersise, barbel press, 4 sets, 8/10 reps
2nd excersise, Arnold press, 3 sets of 12 reps
3rd excersise, side or front lateral raises, 3 sets of 12/15 reps
1st excersise, barbel bench press, 5 sets of 8/12 reps
2nd excersise, incline dumbel bench press, 3 sets 10-12reps
3rd excersise, flat dubel flys, 3 sets, 12/15 reps
4th excersise, dips for chest and tris, 4 sets of 12.
5th exsersise, tricep pull downs, 4 sets on 12/15
Tuesday- off
wednesday-off
thursday- Back and Bis
1st excersise, lat pull downs, 4 sets, 8/12 reps
2nd excersise, cable rows, 4 sets 8/12 reps
3rd excersise, upright barbel rows, 3 sets, 6/8 reps
4th excersise, deadlifts, 4 sets, 4/6 reps
5th excersise, barbel curls (i like to go heavy with the curls) 3 sets, 4/6 reps
6th excersise, dumbel curls, 3 sets, 12/15 reps
Friday- Legs
1st excersise, smith machine squats, 4 sets, 6/8 reps
2nd excersise, leg extentions, 3 sets 12/15 reps
3rd excersise, lunges, 3 sets (till fail)
4th excersise, leg press, 4 sets of 12 reps
saturday-Abbs, calfs and hammys
1st excersise, standing smith machine calf raises, 5 sets, 15/20 reps
2nd excersise, seated calf raises, 5 sets, 15/20 reps
3rd excersise, weighted crunches (for the abbs)
4th excersise, obleique crunches
5th excersise, hamstring cable pull backs
Sunday- Shoulders
1st excersise, barbel press, 4 sets, 8/10 reps
2nd excersise, Arnold press, 3 sets of 12 reps
3rd excersise, side or front lateral raises, 3 sets of 12/15 reps