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 WORKOUT SPLIT

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DAY 1Chest/Abs(*deadlifts)

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Barbell Bench3 x 6-8*1 x 12-15 warm-up

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Dumbbell Incline3 x 6-8*can sub in smith machine/barbell

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Dips3 x 10-15*can sub in declines 3 x 6-8

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Cable Crossovers3 x 8-10*can sub in incline flys, pec dec

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Deadlifts3 x 12-15

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Upper Abs3x15*weighted pull downs, exercise ball, 1/4 crunches

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Day 2Biceps/Triceps (*squats)

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Alternating Dumbbell Curls3 x 8-10*1 x 12-15 warm-up

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Barbell Curls3 x 6-8*can sub in straight bar cable curls

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Iso Curls / Elevated 3 x 8-10*can sub in one-arm preacher curls

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Hammer Curls3 x 8-10

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Push Downs3 x 8-10*1 x 12-15 warm-up

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Overhead Extensions3 x 6-8*can sub in dumbbell overhead

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Squats3 x 12-15

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Day 3OFF

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Day 4Back/Abs

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Machine-aided wide-grip3 x 8-10*1 x 12-15 warm-up**can sub in lat pull-downs

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Straight-arm pull-downs3 x 8-10*can sub in reverse grip bent over or seated rows

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Seated V-bar Rows3 x 6-8*can sub in standing bent over v-bar rows

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Reverse Pec-dec3 x 8-10

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Hyper extensions3 x 15

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Deadlifts3 x 6-8

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Lower Abs/Obliques*hanging KRs, seated reverses, oblique crunch/twist

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Day 5Shoulders/Traps(*chest)

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Dumbbell Arnold Press3 x 6-8*1 x 12-15 warm up

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Barbell Shrugs3 x 8-10*can sub in seated dumbbell shrugs

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Lateral Raises3 x 8-10

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Front Raises3 x 8-10

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Barbell Upright Rows4 x 8-10

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Flat Barbell Bench3 x 12-15*can sub in dumbbell flat isolated press

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Day 6Legs

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Leg Extensions2 x 20*followed by cotinuous set to 4 failures of 6

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Squats3 x 6-8

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Leg Press3 x 6-8

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Romanian Deadlifts3 x 10-12

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Hamstring Curls2 x 20*followed by cotinuous set to 4 failures of 6

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Standing Calf Raises3 x 15

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Seated Calf Raises3 x 15

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Day 7OFF