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This split gives greater emphasis to upper body and arms over legs by hitting chest, back, shoulders, and arms four times over a 14 day period while legs are only hit three times every five days. Upper body muscle groups are hit every three days to allow for more recovery. Legs get less volume with the fucus to maintain. I designed this routine so I can give more frequency and volume to the upper body to bring it up while maintaining the strength and muscles of my legs. Including only rest time between sets and actual lifting time each workout will take about an hour with total time in the gym between 1.5 and 2 hours if you move from exercise to exercise, do minimal gabbing with others and the gym's not busy.
Cable External Rotation
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1x30 reps |
rest: 10s
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Cable Internal Rotation
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1x30 reps |
rest: 60s
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Machine Reverse Flyes
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4x8 reps |
rest: 60s
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Dumbbell Power Partials
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2x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x15 reps |
rest: 60s
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T-bar One Arm Press
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3x8 reps |
rest: 60s
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Barbell Wide Grip Upright Row
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4x8 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 15s
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Dumbbell Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Close Grip Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Curl
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4x10 reps |
rest: 60s
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Cable Rope High Pulley Overhead Tricep Extension
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4x10 reps |
rest: 60s
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Weight Plate Decline Crunch
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4x10 reps |
rest: 60s
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Barbell Deadlift
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4x10 reps |
rest: 60s
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Cable V Bar Pull Down
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4x10 reps |
rest: 60s
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Barbell Reverse Grip Bent Over Row
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4x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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5x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 60s
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Barbell Wide Grip Bench Press
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2x10 reps |
rest: 60s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Machine Decline Chest Press
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4x10 reps |
rest: 60s
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Machine Fly
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4x10 reps |
rest: 60s
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Knee Hip Raise On Parallel Bars
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2x15 reps |
rest: 40s
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Barbell Squat
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4x10 reps |
rest: 60s
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Leg Press with Wide Stance
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4x10 reps |
rest: 60s
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Lying Leg Curls
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4x10 reps |
rest: 60s
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Leg Extensions
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3x10 reps |
rest: 60s
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Dumbbell Standing Calf Raise
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5x10 reps |
rest: 60s
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Seated Calf Raise
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5x15 reps |
rest: 60s
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Machine Reverse Flyes
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4x10 reps |
rest: 60s
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Barbell Wide Grip Upright Row
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x15 reps |
rest: 50s
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T-bar One Arm Press
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3x10 reps |
rest: 60s
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T Bar Shoulder Press
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2x10 reps |
rest: 60s
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Barbell Curl
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5x10 reps |
rest: 15s
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Cable Rope Triceps Pushdown
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5x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x10 reps |
rest: 60s
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Dumbbell Hammer Curls
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3x10 reps |
rest: 60s
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Dip Machine
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3x10 reps |
rest: 60s
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Cable Rope High Pulley Overhead Tricep Extension
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4x10 reps |
rest: 60s
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Cable Wood Chops
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3x15 reps |
rest: 40s
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Barbell Deadlift
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4x10 reps |
rest: 60s
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Cable Straight Arm Push Down
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2x10 reps |
rest: 60s
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Barbell Reverse Grip Bent Over Row
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4x10 reps |
rest: 60s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 60s
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Cable V Bar Pull Down
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3x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Fly
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4x10 reps |
rest: 60s
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Knee Hip Raise On Parallel Bars
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3x15 reps |
rest: 50s
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Barbell Squat
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4x10 reps |
rest: 60s
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Leg Press
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4x10 reps |
rest: 60s
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Lying Leg Curls
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4x10 reps |
rest: 60s
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Calf Press On Leg Press
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6x10 reps |
rest: 60s
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Seated Calf Raise
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5x15 reps |
rest: 60s
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Knee Hip Raise On Parallel Bars
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3x15 reps |
rest: 60s
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Lat Pull Down Rear Delt Row
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x15 reps |
rest: 60s
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Barbell Shrug
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3x10 reps |
rest: 60s
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T Bar Shoulder Press
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4x10 reps |
rest: 60s
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Barbell Wide Grip Upright Row
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4x10 reps |
rest: 60s
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Dip Machine
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4x10 reps |
rest: 60s
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Cable Triceps Pushdown
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4x10 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 60s
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Dumbbell Incline Curl
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4x10 reps |
rest: 60s
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Cable Rope High Pulley Overhead Tricep Extension
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4x10 reps |
rest: 60s
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Cable Straight Arm Push Down
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4x10 reps |
rest: 60s
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T Bar Row
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4x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x10 reps |
rest: 60s
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Dumbbell Bent Over Row
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4x10 reps |
rest: 60s
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Cable Standing Row
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4x10 reps |
rest: 60s
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Dumbbell Bench Press
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4x10 reps |
rest: 60s
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Machine Fly
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4x10 reps |
rest: 60s
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Machine Decline Chest Press
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4x10 reps |
rest: 60s
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Barbell Wide Grip Bench Press
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4x10 reps |
rest: 60s
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Barbell Wide Stance Squat
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4x10 reps |
rest: 60s
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Barbell 1/2 Squat
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4x10 reps |
rest: 60s
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Leg Press with Narrow Stance
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4x10 reps |
rest: 60s
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Calf Press On Leg Press
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5x10 reps |
rest: 60s
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Lying Leg Curls
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4x10 reps |
rest: 60s
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Seated Leg Curl
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4x10 reps |
rest: 60s
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Seated Calf Raise
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5x15 reps |
rest: 60s
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Lat Pull Down Rear Delt Row
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4x10 reps |
rest: 60s
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Barbell Wide Grip Upright Row
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4x10 reps |
rest: 60s
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T Bar Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Barbell Shrug
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4x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x10 reps |
rest: 60s
|
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Preacher Curl Machine
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4x10 reps |
rest: 60s
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Dip
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4x10 reps |
rest: 60s
|
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Cable Triceps Pushdown
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4x10 reps |
rest: 60s
|
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Cable Rope High Pulley Overhead Tricep Extension
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4x10 reps |
rest: 60s
|
Cable Standing Row
|
4x10 reps |
rest: 60s
|
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Barbell Reverse Grip Bent Over Row
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4x10 reps |
rest: 60s
|
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Barbell Wide Grip Bench Press
|
3x10 reps |
rest: 60s
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Barbell Bench Press
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4x10 reps |
rest: 60s
|
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Cable V Bar Pull Down
|
4x10 reps |
rest: 60s
|
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Reverse Grip Lat Pull Down
|
3x10 reps |
rest: 60s
|
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Wide Grip Lat Pulldown
|
4x10 reps |
rest: 60s
|
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Machine Fly
|
4x10 reps |
rest: 60s
|
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Dumbbell Bent Arm Pullover
|
4x10 reps |
rest: 15s
|
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Dumbbell Bent Over Row
|
4x10 reps |
rest: 60s
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