I have a 3 way split:
- Day 1: Legs and lower back
- Day 2: Arms
- Day 3: Chest and upper back
- Day 4: Repeat day 1
- Day 5: Repeat day 2
- Day 6: Repeat day 3
I often start a workout with a deadhang and cobra poses to lossen the lower back and some dynamic stretching for the whole body. I end 50% of workouts with some foam-rolling and a few sets of abs and calves.
Day 1 - Legs
Upper Leg/Glutes: Dumbbell Bulgarian Split Squat - weight/reps per single leg, complete both legs per single set - 2 min rest per leg
| Weight Kg | Reps |
|---|
| Bodyweight | 16 each leg |
| 68 (2 x 34) | 16 |
| 68 | 12 |
| 68 | 11 |
| 68 | 10 |
Hamstrings: Machine Seated Leg Curl - 2 min set rest
| Weight Kg | Reps |
|---|
| 50 | 12 |
| 50 | 9 |
| 50 | 8 |
| 50 | 7 |
Lower Back: Seated Cable Deadlifts - 2 min set rest
| Weight Kg | Reps |
|---|
| 70 | 16 |
| 110 | 20 |
| 110 | 14 |
| 110 | 12 |
| 110 | 12 |
Calves: Calf Press on Leg Press Machine - 2 min set rest
| Weight Kg | Reps |
|---|
| 100 | 15 |
| 100 | 12 |
| 100 | 10 |
| 100 | 10 |
Abs: Hanging Straight Leg Raise (optional) - 1.5 min set rest
Day 2 - Arms
Shoulders: Dumbbell Shoulder Press - 2 min set rest
| Weight Kg | Reps |
|---|
| 15 | 12 |
| 45 (2 x 22.5) | 13 |
| 45 | 10 |
| 45 | 9 |
| 45 | 8 |
| 45 | 8 |
Biceps: Hammer Grip Pullup - 2 min set rest
| Weight Kg | Reps |
|---|
| 72 bodyweight | 16 |
| 72 bodyweight | 12 |
| 72 bodyweight | 10 |
| 72 bodyweight | 9 |
Biceps: Dumbbell Bicep Curl - 2 min set rest
| Weight Kg | Reps |
|---|
| 32 (2 x 16) | 7 |
Triceps: Dumbbell Supine Tricep Extension - 2 min set rest
| Weight Kg | Reps |
|---|
| 32 (2 x 16) | 12 |
| 32 | 8 |
| 32 | 7 |
| 32 | 7 |
| 32 | 6 |
Abs: Hanging Straight Leg Raise (optional) - 1.5 min set rest
Calves: Standing Calf Raise (optional) - 1.5 min set rest
| Weight Kg | Reps |
|---|
| 72 bodyweight | 55 |
| 72 bodyweight | 35 |
Day 3 - Chest & Back
Chest: Barbell Incline Bench Press - 2 min set rest
| Weight Kg | Reps |
|---|
| 35 | 12 |
| 75 | 13 |
| 75 | 11 |
| 75 | 9 |
| 75 | 8 |
| 75 | 8 |
Upper Back: Single Arm Dumbbell Bent-Over Row - weight/reps per arm, both arms per set - 2 min set rest
| Weight Kg | Reps |
|---|
| 35 (1 x 35) | 16 each arm |
| 35 | 12 |
| 35 | 12 |
| 35 | 11 |
| 35 | 11 |
Upper Back: Dumbbell Bent-Over Reverse Fly - 2 min set rest
| Weight Kg | Reps |
|---|
| 20 (2 x 10) | 12 |
| 20 | 9 |
| 20 | 8 |
Abs: Hanging Straight Leg Raise (optional) - 1.5 min set rest
Calves: Standing Calf Raise (optional) - 1.5 min set rest
| Weight Kg | Reps |
|---|
| 72 bodyweight | 55 |
| 72 bodyweight | 35 |
Also My supplement stack.