This split focuses on the basics of barbell and dumbbell training without using a lot of frivolous exercises that most people don’t need. The way the program works is that you push yourself to add 5 more pounds to the bar every session. Do the weight until you hit all of your sets and reps and then add 5 pounds next week.
Focus on getting good contractions and controlling your reps.
A sample workout schedule would look like this:
- Monday – Chest and Triceps
- Tuesday – Back and Biceps
- Wednesday – OFF
- Thursday – Shoulders, Traps, Abs
- Friday – Legs
- Saturday – OFF
- Sunday – OFF
|Chest and Triceps|
|Flat Bench Press||4||12|
|Decline Bench Press||4||12|
|Incline Dumbbell Flyes||3||15|
|Back and Biceps|
|1 Arm Dumbbell Rows||4||12|
|Close Grip Seated Rows||3||15|
|Shoulders, Traps, Abs|
|Seated Overhead Press||4||12|
|Rear Delt Dumbbell Laterals||4||15|
|Front Dumbbell Laterals||3||15|
|Planks||4||As long as possible|
|Standing Dumbbell Calf Raise||4||15|
Leave any questions or comments below!