Training split
Upper/Lower
Every working set is done until failure
1st working set(6-10reps max)
2nd working set(8-20reps)
Day 1
Upper Body
1.Pull ups/ Pulldown -1 warm up set, 2 working sets
2.Incline dumbell bench press- 2-3 warm up sets, 2 working sets
3. Seated Row- 0-1 warm up sets, 2 working sets
4. Pec deck/Cable Flies- 2 working sets
5. Lateral raises – 1 warm up set, 1-2 working sets
6. Dumbell/Barbell Biceps Curl- 1 warm up set, 2 working sets
7.Rope Triceps pushdown- 2 working sets
10min cardio – treadmill/stair master (low intensity)
Day 2
Lower Body
Pre-exhaustion:
2 sets light weight
Leg extentions + hamtring curls + adductor machine + body weight squat
1. Smith machine squat- 1-2 warm up sets, 3 working sets
2. Bulgarian squat- 2 working sets each leg
3. Romanian deadlift – 2 working sets
4. Leg extention- 2 drop sets
5. Hamstring curls- 2 working sets
6.Calf raises – 1 warm up set, 2-3 working sets
7.Abs – 2 sets
10min cardio – treadmill/stair master (low intensity)
Day 3
Rest
Day 4
Upper Body
1.Barbell row- 2 warm up set, 2-3 working sets
2.Barbell bench press - 2 warm up set, 2-3 working sets
3. Dumbell row- 1 warm up set, 2 working sets
4. Chest press machine (upper chest focused) 0-1 warm up sets, 2 working sets
5.Dumbell Shoulder Press- 2 working sets
6.Hammer curls- 2 working sets
7.Overhead dumbell/rope triceps extention- 2 working sets
8. Dumbell shrugs- 1 drop set
10min cardio – treadmill/stair master (low intensity)
Day 5
Lower Body
Pre-exhaustion:
2 sets light weight
Leg extentions + hamtring curls + adductor machine + body weight squat
1. Barbell/hack squat- 1-2 warm up sets, 3 working sets
2. Leg press- 2 working sets each leg
3.Dumbell Romanian deadlift – 2 working sets
4. Leg extention+ Hamstring curls- 2 working sets
5.Adductor Machine – 1-2 working sets
6. Bodyweight Walking lunges – 1 set until failure
7.Calf raises – 1 warm up set, 2working sets
8.Abs – 2 sets
Day 6
Rest
Day 7
Cardio/Rest