Split

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  • #30584
    Roberto Montiel
    Participant

    I really want to bring up everything but mainly upper body by a bit. This a. Split I came up with, but I really want to hear your opinions on it. (I’m 17, getting back into training after being inconsistent for a long long time. )

    1. Chest + Arms
    2. Back + Delts
    3. Rest
    4. Legs
    5.Push
    6.biceps
    7.Legs + Back
    8.rest

    Chest+Arms
    Low Incline Barbell – 2 sets
    Machine Flat Press – 1 set
    Single Dumbell Preacher – 2 sets
    Single Cable Tricep ext. 1 – set
    Single cable Incline Curl – 1 set

    Back + Delts
    Single Cable Pulldown – 2 Sets
    Cable High Row ( mid lower traps focus )- 2 sets
    Cable Pullover with cuff (on upper arm because i think the profile) – 1 Set
    Single Cable Lateral – 2 sets
    Single Cable Rear Delt – 1 set

    Legs
    Heal Elevated Back Squats (reverse banded) – 2 sets
    Cable Leg Curl (lying face on bench) – 2 sets
    Leg Extensions – 1 set
    Walking Lunges (with dumbells) – 1 set

    Push
    High Incline (reverse banded) – 2 sets
    Cable Lateral Raise single 2- sets
    Cable Rear Delt Single – 1 Set
    Pec Dec for chest – 1 set
    Cable Tricep ext. single – 2 Sets

    Biceps
    Single Cable Curl – 2 sets
    Single Cable Incline Curl – 1 Set

    Legs + Back
    Cable Hamstring Curl – 2 sets
    Bent over Dumbell Upper back row – 2 Sets
    Cable Pulldown – 1 Set
    Banded Dumbbell Front foot elevated Split squat ( + banded from bottom) – 2 sets
    Banded RDL – 1 set

    #30643
    BryceBahm
    Participant
    #30766
    Roberto Montiel
    Participant

    THANKS!

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