Rep ranges from 4-12 depending on the day and the exercise
I consider myself an intermediate to advanced gym goer from the lifts I can do.
Note that my workout is high-intensity (feeling sore for a some time) since I have to study almost all day long and don't have enough time.
I'm also happy with the results and think this is the best split I thought about
I do a chest, back, legs and arms split (ABCD)
Where:
A (Chest) consists of:
-Flat barbell bench press 4 sets
-Incline barbell bench press 4 sets
-Cable crosses 4 sets
-Machine flies 2 sets
I also incorporate some sets of lateral raises in the end of my chest workout
B (Back) consists of:
-Lat pulldowns 4 sets
-Seated rows 4 sets
-Neutral grip pulldowns 4 sets
-Raw T-bar row 4 sets
C (Legs) consists of:
-Squats 4-5 sets
-Hack squat 3 sets
-Machine leg curl/stiff 4 sets
-Leg extensions 3-4 sets
-Calf raises 4 sets
D (arms) consists of:
-Barbell military press 3-4 sets (used to do seated dumbell presses, but those are feeling better)
-Lateral raises 4 sets
-Machine reverse flies 3 sets
-Barbell curl 2-3 sets
-Hammer curls 3 sets
-Scott machine curls 3 sets
-Tricep extension 3 sets
-Rope triceps extension/dips 3 sets
-EZ bar skull crushers 4 sets
I consider myself an intermediate to advanced gym goer from the lifts I can do.
Note that my workout is high-intensity (feeling sore for a some time) since I have to study almost all day long and don't have enough time.
I'm also happy with the results and think this is the best split I thought about
I do a chest, back, legs and arms split (ABCD)
Where:
A (Chest) consists of:
-Flat barbell bench press 4 sets
-Incline barbell bench press 4 sets
-Cable crosses 4 sets
-Machine flies 2 sets
I also incorporate some sets of lateral raises in the end of my chest workout
B (Back) consists of:
-Lat pulldowns 4 sets
-Seated rows 4 sets
-Neutral grip pulldowns 4 sets
-Raw T-bar row 4 sets
C (Legs) consists of:
-Squats 4-5 sets
-Hack squat 3 sets
-Machine leg curl/stiff 4 sets
-Leg extensions 3-4 sets
-Calf raises 4 sets
D (arms) consists of:
-Barbell military press 3-4 sets (used to do seated dumbell presses, but those are feeling better)
-Lateral raises 4 sets
-Machine reverse flies 3 sets
-Barbell curl 2-3 sets
-Hammer curls 3 sets
-Scott machine curls 3 sets
-Tricep extension 3 sets
-Rope triceps extension/dips 3 sets
-EZ bar skull crushers 4 sets