Yo, So i have been goin to the gym for baout a year and a half or so, been doin pretty good and wanted to change things up.
So I was thinking about this split, can u guys give me ur professional gym bro opinion?
Day 1: Push
Barbell Bench Press - 4 sets x 8-10 reps
Incline Dumbbell Bench Press - 3 sets x 10-12 reps
Seated Shoulder Press - 3 sets x 10-12 reps
Cable Flyes - 3 sets x 12-15 reps
Lateral Raises - 3 sets x 12-15 reps
Tricep Pushdowns - 3 sets x 12-15 reps
Skullcrushers - 3 sets x 12-15 reps
Day 2: Pull
Deadlifts - 4 sets x 8-10 reps
Barbell Rows - 3 sets x 10-12 reps
Pull-Ups - 3 sets x 10-12 reps
Seated Cable Rows - 3 sets x 12-15 reps
Face Pulls - 3 sets x 12-15 reps
Bicep Curls - 3 sets x 12-15 reps
Hammer Curls - 3 sets x 12-15 reps
Day 3: Legs
Squats - 4 sets x 8-10 reps
Leg Press - 3 sets x 10-12 reps
Romanian Deadlifts - 3 sets x 10-12 reps
Leg Extensions - 3 sets x 12-15 reps
Leg Curls - 3 sets x 12-15 reps
Standing Calf Raises - 3 sets x 12-15 reps
Seated Calf Raises - 3 sets x 12-15 reps
Day 4: Push
Incline Barbell Bench Press - 4 sets x 8-10 reps
Dumbbell Shoulder Press - 3 sets x 10-12 reps
Cable Flyes - 3 sets x 12-15 reps
Dumbbell Lateral Raises - 3 sets x 12-15 reps
Close-Grip Bench Press - 3 sets x 12-15 reps
Cable Tricep Extensions - 3 sets x 12-15 reps
Day 5: Pull
Barbell Deadlifts - 4 sets x 8-10 reps
Weighted Pull-Ups - 3 sets x 10-12 reps
T-Bar Rows - 3 sets x 10-12 reps
Seated Cable Rows - 3 sets x 12-15 reps
Bicep Curls - 3 sets x 12-15 reps
Hammer Curls - 3 sets x 12-15 reps
Day 6: Legs
Front Squats - 4 sets x 8-10 reps
Hack Squats - 3 sets x 10-12 reps
Walking Lunges - 3 sets x 10-12 reps
Leg Extensions - 3 sets x 12-15 reps
Leg Curls - 3 sets x 12-15 reps
Standing Calf Raises - 3 sets x 12-15 reps
Seated Calf Raises - 3 sets x 12-15 reps
Cardio and Ab Workouts:
Cardio on day 1/3/5 for 20-30 mins.
Abs, 3 sets on Day 2/4 /6
Planks - 30 seconds
Russian Twists - 15 reps each side
Hanging Leg Raises - 12 reps
What do u guys think?
So I was thinking about this split, can u guys give me ur professional gym bro opinion?
Day 1: Push
Barbell Bench Press - 4 sets x 8-10 reps
Incline Dumbbell Bench Press - 3 sets x 10-12 reps
Seated Shoulder Press - 3 sets x 10-12 reps
Cable Flyes - 3 sets x 12-15 reps
Lateral Raises - 3 sets x 12-15 reps
Tricep Pushdowns - 3 sets x 12-15 reps
Skullcrushers - 3 sets x 12-15 reps
Day 2: Pull
Deadlifts - 4 sets x 8-10 reps
Barbell Rows - 3 sets x 10-12 reps
Pull-Ups - 3 sets x 10-12 reps
Seated Cable Rows - 3 sets x 12-15 reps
Face Pulls - 3 sets x 12-15 reps
Bicep Curls - 3 sets x 12-15 reps
Hammer Curls - 3 sets x 12-15 reps
Day 3: Legs
Squats - 4 sets x 8-10 reps
Leg Press - 3 sets x 10-12 reps
Romanian Deadlifts - 3 sets x 10-12 reps
Leg Extensions - 3 sets x 12-15 reps
Leg Curls - 3 sets x 12-15 reps
Standing Calf Raises - 3 sets x 12-15 reps
Seated Calf Raises - 3 sets x 12-15 reps
Day 4: Push
Incline Barbell Bench Press - 4 sets x 8-10 reps
Dumbbell Shoulder Press - 3 sets x 10-12 reps
Cable Flyes - 3 sets x 12-15 reps
Dumbbell Lateral Raises - 3 sets x 12-15 reps
Close-Grip Bench Press - 3 sets x 12-15 reps
Cable Tricep Extensions - 3 sets x 12-15 reps
Day 5: Pull
Barbell Deadlifts - 4 sets x 8-10 reps
Weighted Pull-Ups - 3 sets x 10-12 reps
T-Bar Rows - 3 sets x 10-12 reps
Seated Cable Rows - 3 sets x 12-15 reps
Bicep Curls - 3 sets x 12-15 reps
Hammer Curls - 3 sets x 12-15 reps
Day 6: Legs
Front Squats - 4 sets x 8-10 reps
Hack Squats - 3 sets x 10-12 reps
Walking Lunges - 3 sets x 10-12 reps
Leg Extensions - 3 sets x 12-15 reps
Leg Curls - 3 sets x 12-15 reps
Standing Calf Raises - 3 sets x 12-15 reps
Seated Calf Raises - 3 sets x 12-15 reps
Cardio and Ab Workouts:
Cardio on day 1/3/5 for 20-30 mins.
Abs, 3 sets on Day 2/4 /6
Planks - 30 seconds
Russian Twists - 15 reps each side
Hanging Leg Raises - 12 reps
What do u guys think?