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
.
