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This is a split I like customized to focus on body parts I feel need to be worked out more often than others. You will workout Arms, Chest, and Shoulders, each twice a week, never repeating the same exercise. Back and Legs once each, and calf raises 3 out of the 4 times, just for preference. Add cardio and abs ans you would like.
Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Cable Inner Chest Press
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3x8 reps |
rest: 60s
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Cable Lateral Raise
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3x8 reps |
rest: 60s
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Cable Shrug
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3x8 reps |
rest: 60s
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Band Upright Row
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3x8 reps |
rest: 60s
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Barbell Push Press
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3x8 reps |
rest: 60s
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Ab Draw Leg Slide
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3x8 reps |
rest: 60s
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Air Bike
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3x8 reps |
rest: 60s
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Crunches
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3x8 reps |
rest: 60s
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Barbell Front Squat
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3x8 reps |
rest: 60s
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Barbell Lunge
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3x8 reps |
rest: 60s
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Leg Extensions
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3x8 reps |
rest: 60s
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Calf Raise On A Dumbbell
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3x8 reps |
rest: 60s
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Barbell Close Grip Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 60s
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Cable One Arm Tricep Pushdown
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3x8 reps |
rest: 60s
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Flutter Kick
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3x8 reps |
rest: 60s
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Leg Pull In
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3x8 reps |
rest: 60s
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Sit Up
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Bent Arm Pullover
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Iso Lateral Wide Pulldown
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3x8 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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3x8 reps |
rest: 60s
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Cable Rope Seated Row
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3x8 reps |
rest: 60s
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Ab Draw Leg Slide
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3x8 reps |
rest: 60s
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Jackknife Sit up
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Dumbbell Alternate Standing Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Front Raise
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3x8 reps |
rest: 60s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell One Arm Seated Wrist Curl
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curls
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Cable Standing Triceps Extension
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3x8 reps |
rest: 60s
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Push Up to Side Plank
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3x8 reps |
rest: 60s
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Jackknife Sit up
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3x8 reps |
rest: 60s
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Air Bike
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3x8 reps |
rest: 60s
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