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Here is a small variation of a 6-day training split I use. Added exercises such as Pushups, Cardio, (those 'everyday is arm day' moments) and cardio not included.

Cardio is usually done on the weekends. Typically a 5-6 mile run. If done in the gym, I do 10-15 minutes HIIT cardio sessions. I burn ALOT of calories with my standard routine, so the added cardio isn't neccessary unless I am touching up on conditioning. I'm sure there may be a few questions on some of my jargon written below, so feel free to ask or message any questions. I'll be supplying my full body port/starboard training split as well.

This routine is used for lean bulking, as well as shredding w/added gains depending on your nutrition plan. However, I recommend full body/compound splits when bulking.


Monday & Thursday
Chest, Arms, Calves
Chest
Flat Barbell Bench Press 6 sets, 12-15 reps
***15-25 Floor Pushups Between each set***

Flat Bench DB Flyes 4 sets, 15-20 reps
***20-25 Sngl DB chest Presses Between each set***

Incline Barbell Bench Press 6 sets, 10-15 reps
2 Sets close grip, 2 sets shoulder width grip, 2 sets wide grip

Cables (High, Mid, Low) 10-12 Reps each.
2 Sets high, 2 Sets Mid, 2 Sets Low
***15-20 Diamond Pushups between each set***

Arms

Seated Preacher Curl (Machine) 6 sets 8-12 reps
**Superset with Reverse Barbell curl** 8-10 reps

Barbell Straight Bar Curls (Heavy Weight) 4 sets 8-10 reps
**Superset with Reverse Barbell curl** 8-10 reps

Rope/Tricep Pulldowns ( 6 sets, 8-12 reps)
V-Bar/Tricep Pulldowns ( 4 sets, 8-12 reps)

DB Curls (F/F/C/TG/L) superset w/ Reverse Tricep Raises
5 sets, 20-25 reps (12 tricep raises ea. arm)

Calves
Standing Calf Presses 8 sets, 15-20 reps
Seated Calf Raises 8 sets, 15-20 reps



Tuesday & Friday
Legs, Abs


Quads / Hamstring
Squats 8 sets, 12-15 reps

Leg Press or Hack Squats 6 sets, 15-20 reps

Leg Curls 8 sets, 12-15 reps

Walking DB Lunges - 4 sets 15 yards
**Superset with no-weight walking lunges**

Lying Leg Curls 6 sets, 12-15 reps

Abs
Sit-ups (Using Decline Bench)
- 75 (50 regular, 25 Weighted)
- Reverse Dives (4 sets of 10)
- Oblique Crunches (Left & Right) 4 sets of 12 ea. side
- 10 '10 second' decline crunches (exploding up)

Hanging Bar Leg Lifts (Hanging or Back Supported)
- 20 straight leg crunches 3 sets of 21's
- 20 bent knee crunches 3 sets of 21s



Wednesday & Saturday
Back, Shoulders, Calves

Back
Wide Grip Pull ups 4 sets, 12 reps
Seated Rows - 4 Sets 12 Reps
Behind-the-Neck Lat Pulldowns 4 sets, 12-15 reps
Lat Pulldowns to the Front 4 sets, 15-20 reps (2 sets wide bar, 2 sets "V" bar)
Deadlifts 4 sets, 12-15 reps

Shoulders
Behind-the-Neck Barbell Press 6 sets, 12 reps
Alternate DB raise ; Front, Oblique, Side Raise 5 sets, 10 - 12 reps
Standing Sngl Arm DB Press - 4 sets of 10
Seated to Standing Shrugs - 4 sets each, 15 - 20 reps

Calves
Standing Calf Raises 8 sets, 15-20 reps
Seated Calf Raises 8 sets, 12-15 reps