EASY TO FOLLOW WORKOUT SPLIT FOR ANYONE
- Pro-Genetix
- Aug 4, 2015
- 1 min read
Looking for a great split or trying to change up your split? Try this one!
Day 1
Do each exercise for 4 sets of 6-10 reps.
Shoulders/Chest & Abs :
-military press
-dumbbell press
-bent over lateral raise
-rear delt
-flat bench
-incline dumbbell bench
-chest dumbbell fly’s
-cable fly’s
Abs:
-in and outs 25 reps
-hanging leg raise 12 reps
-planks 30 sec
-oblique’s planks 30 sec
-leg raises 30 sec
Day 2
Do each exercise for 4 sets of 6-10 reps.
Back/Triceps:
-pull ups 10
-bent over barbell row
-dumbbell row
-lat pull down
-close grip lat pull down
-standing straight arm lat pull down
- dips 15 x4
-close grip bench
-French dumbbell triceps press
-skull crushers
-one arm cable triceps extension
-barbell cable triceps extension
Day 3
Do each exercise for 4 sets of 6-10 reps.
Legs/Biceps/Abs:
-squats
-leg press
-calf raise
-leg extension
-leg curls
-barbell curls
-Preacher curls
-hammer curls
Abs:
hanging leg raise 12 reps
-Russian twist 25 reps
-crunches 25 reps
-planks 30 sec
-oblique planks 30 sec
Day 4
Cardio:
-running
-bike
-stair stepper
-elliptical
whatever you prefer. 60 min of cardio
Day 5
Do each exercise for 4 sets of 6-10 reps.
Legs/Chest/Core:
-squats
-leg press
-calf raise
-leg extension
-leg curls
-flat bench
-incline dumbbell bench
-chest dumbbell fly’s
-cable flye's
Core:
-hanging leg raise 12 reps
-Russian twist 25 reps
-crunches 25 reps
- planks 30 sec
-oblique planks 30 sec
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