Hey joe, now that gym’s are reopening in my country I’ve come up with a 5 day split- upper lower rest push pull legs. Would love to have your input on it so I could make some changes to it.
Upper:
Bench press- 3 sets of 6-8
Pull ups- 3 sets of 8-10
Incline barbell press- 3 sets of 8-10
Chest supported rows- 3 sets of 10-12
Lateral raises- 3 sets of 12-15
Db curls- 3 sets of 12-15
Tricep pressdowns- 3 sets of 12-15
Lower:
Barbell squats- 3 sets of 6-8
Db RDL- 3 sets of 8-10
Leg press- 3 sets of 10-12
Leg curls- 3 sets of 12-15
Standing calves- 3 sets of 12-15
REST
Pull:
Barbell rows- 3 sets of 8-10
Lat pulldowns- 3 sets of 10-12
One arm db rows- 3 sets of 12-15
Barbell curls- 3 sets of 12-15
Preacher curls- 3 sets of 12-15
Face pulls- 3 sets of 12-15
Push:
Barbell OHP- 3 sets of 6-8
Incline db press- 3 sets of 8-10
Close grip bench press- 3 sets of 8-10
Pec dec- 3 sets of 12-15
Db lateral raises- 3 sets of 12-15
Barbell skullcrushers- 3 sets of 12-15
Legs:
Deadlifts- 3 sets of 6-8
Hack squats- 3 sets of 8-12
Leg curls- 3 sets of 12-15
Leg extensions- 3 sets of 12-15
Seated calf raises- 3 sets of 12-15
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