Work on every muscle group in your body 3 times a week. It's the most efficient way to train.
An example of a 3 day split:
Day 1 |
|
|
Back squat |
|
Leg extension |
|
Barbell bench press |
|
Bent over barbell row |
|
Military barbell press |
|
Cable crunches |
|
|
Day 2 |
|
|
Barbell deadlift |
|
Lying Hamstring curl |
|
Chest fly cables |
|
Lat pulldown machine |
|
Lateral raises dumbbell |
|
Hanging leg raises |
|
|
Day 3 |
|
|
Romanian splitsquat |
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Hip thrusts barbell |
|
Incline bench press |
|
Cable pullover |
|
Rear delt machine |
|
Ab wheel rollouts |
Examples of superset routines:
Push pull supersets |
|
A |
Lat pulldown wide grip (cable) |
B |
Barbell bench press |
|
|
A |
Cable fly |
B |
Seated row narrow grip (cable) |
|
|
A |
Military barbell press |
B |
High row machine |
|
|
A |
Front raises dumbbell |
B |
Bent over barbell row |
Get one of my online coaching programs for more routines.
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