Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
3 day split - chest, shoulders triceps - back, back shoulders, biceps - core, legs training to start building again after half year without training. also cutting at the same time. 2 different legdays, to do squat and deadlift on different days. (yes I do know you can't build your 6-pack while cutting, but I also try to get back at my old shape)
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Machine Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x15 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 60s
|
Barbell Bent-Over Row
|
3x8 reps |
rest: 60s
|
||
Machine Lat Pulldown
|
3x8 reps |
rest: 60s
|
||
Cable Seated Row
|
3x10 reps |
rest: 60s
|
||
3x12 reps |
rest: 60s
|
|||
Dumbbell Reverse Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Hammer Curl
|
3x10 reps |
rest: 60s
|
||
Cable Bicep Curl
|
3x12 reps |
rest: 60s
|
Hanging Knee Raise
|
3x8 reps |
rest: 60s
|
||
Weighted Crunch
|
3x8 reps |
rest: 60s
|
||
Barbell Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Romanian Deadlift
|
3x10 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x10 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
3x10 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x15 reps |
rest: 60s
|
Hanging Knee Raise
|
3x8 reps |
rest: 60s
|
||
Weighted Crunch
|
3x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Machine Leg Press
|
3x10 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
3x10 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x10 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x15 reps |
rest: 60s
|