5 day workout split
cycle 1 (chest focused)
- bench press:
- 2 Warmup sets (slow and controlled): bar 15 reps and 50kg 10 reps
- 3 Working sets 80kg 5 reps
- One hand preacher curl 14kg 3x12
- close grip dumbell bench press:
24kg 12 reps
- 28kg 10 reps
- top set 32kg 5 reps each hand
- barbell 50 kg 10x3
- hammer curls 5x3 20kg
- chest flies 50kg 10x3 / cable 15kg each hand 8x3
- Cross-body tricep extension 12.5kg 3x8
- Overhead tricep cable extension 3x8 12.5kg
abs
- crunches 15x
- leg pushdowns 30x
- side to side 15x
- side to side crunches 15x 5kg
- plank 45 sec
cycle 2 (shoulder focused)
- Lat pulldowns:
- 2 warmup sets (slow and controlled): 40kg 12 reps and 50kg 8 reps
- 3 Working sets 70kg 5 reps
- shoulder press 8x3 24kg each hand/smith machine each hand 17.5kg 10x3
- barbell rows 50kg 12x3
- seated lateral raise: 12x3 14kg
- seated rear delt flies 12x3 18kg
- One hand cable rows 20kg 3x10
legs
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Squats:
- 2 warmup sets (slow and controlled): bar 15 reps and 60kg 8 reps
- 3 Working sets 80kg 5 reps
calf raises 10x3 65 kg
leg extensions 8x3 70kg
leg curls 10x3 45kg
arnold cycle 1 (back focused)
- seated rear delt flies 12x3 14kg / machine 8x3 25kg
- barbell rows 50kg 12x3 / cable machine 51kg 10x3 - one hand 60kg 8x3
- bench press 80 5x3
- lat pull downs 64kg 6x3
- chest press 20kg each hand 8x3 / chest flies 55kg 8x3
- vertical row machine 45 kg 10x3
arnold cycle 2 (tricep focused)
- shoulder press 6x3 24kg / smith machine 15kg each 12x3
- bicep curls 3x8 16kg / preacher curls 18kg 12x3
- tricep extension (flat bar) 36kg 12x3
- lateral raise 12.5kg 12x3 or drop set
- hammer curls 8x3 18kg
- one hand overhead tricep extensions 10x3 10kg / cable 10x3 18kg
- cross body tricep extension 18kg 12x3
4 day workout split
Day 1: Upper (Chest & Arms)
- bench press:
- 2 Warmup sets (slow and controlled): bar 15 reps and 50kg 10 reps
- 3 Working sets 80kg 5 reps
- One hand preacher curl 14kg 3x12
- close grip dumbell bench press:
24kg 12 reps
- 28kg 10 reps
- top set 32kg 5 reps each hand
- barbell 50 kg 10x3
- hammer curls 5x3 20kg
- chest flies 50kg 10x3 / cable 15kg each hand 8x3
- Cross-body tricep extension 12.5kg 3x8
- Overhead tricep cable extension 3x8 12.5kg
Day 2: Lower (Legs & a little bit of something):
- Squats:
- 2 warmup sets (slow and controlled): bar 15 reps and 60kg 8 reps
- 3 Working sets 80kg 5 reps
- calf raises 10x3 65 kg (do it in the Smith machine)
- Lat pulldowns (close grip) 50kg 3x12 (slow and controlled)
- leg extensions 8x3 70kg
- Decline bicep curls 14kg 3x8 (slow and controlled)
- Flat bar tricep extension 20kg 3x8 (slow and controlled)
Day 3: Upper (Back and shoulder):
- Lat pulldowns:
-
- 2 warmup sets (slow and controlled): 40kg 12 reps and 50kg 8 reps
- 3 Working sets 70kg 5 reps
shoulder press 8x3 24kg each hand/smith machine each hand 17.5kg 10x3
barbell rows 50kg 12x3
seated lateral raise: 12x3 14kg
seated rear delt flies 12x3 18kg
One hand cable rows 20kg 3x10
Day 4: Lower (full body sih ini)
- Deadlifts:
- 2 warmup sets (slow and controlled): 50kg 12 reps and 70kg 8 reps
- 3 working sets 100kg 5 reps
- Bench 60kg 3x8 (slow and controlled)
- Leg press:
- 2 warmup sets: 50kg 12 reps and 100kg 8 reps
- 3 working sets 140kg 8 reps
- Shoulder press 20kg 3x8 (slow and controlled)
- Lateral raises 10kg 3x8 (slow and controlled)
- Leg curls 45kg 3x10