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Day 1 - Legs and Shoulders
Shoulders
| Sets | Reps | |
|---|---|---|
| Dumbbell Press | 4 | 12-15 |
| Lateral Raises | 4 | 12-15 |
| Upright Row | 4 | 12-15 |
Legs
| Sets | Reps | |
|---|---|---|
| Leg Press | 4 | 12-15 |
| Leg Curl | 3 | 12-15 |
| Leg Extension | 3 | 12-15 |
For this day we recommend you do the shoulder workout before the leg workout. The leg workout is likely to use more energy due to it being a larger muscle group. If done first you may feel too tired to complete the shoulder workout afterwards.
Day 2 - Chest and Back
Chest
| Sets | Reps | |
|---|---|---|
| Bench-Press | 4 | 12-15 |
| Incline Dumbbell Press | 4 | 12-15 |
| Cable Fly | 4 | 12-15 |
Back
| Sets | Reps | |
|---|---|---|
| Lateral Pull-Down | 4 | 12-15 |
| Seated Row | 4 | 12-15 |
| Single Arm Dumbbell Row | 4 | 12-15 |
Day 3 - Arms and Legs Make Up
Arms - Biceps
| Sets | Reps | |
|---|---|---|
| Preacher Curl | 4 | 12-15 |
| Single Arm Concentration Curl | 4 | 12-15 |
Arms - Triceps
| Sets | Reps | |
|---|---|---|
| Skull Crushers | 4 | 12-15 |
| Cable Pull Down | 4 | 12-15 |
Legs
| Sets | Reps | |
|---|---|---|
| Squats | 4 | 12-15 |
| Calf Raises | 4 | 12-15 |
Training and Rest Days
The routine is intended to be every other day, with a two day rest period at the end of the routine.
| Day | Muscle Group(s) |
|---|---|
| 1 | Legs & Shoulders |
| 2 | Rest |
| 3 | Chest & Back |
| 4 | Rest |
| 5 | Arms & Legs Make Up |
| 6 | Rest |
| 7 | Rest |
If you have your own split routines please submit them and we can put them up for everyone to see.