D
drio
Iron
- Joined
- Nov 30, 2024
- Posts
- 65
- Reputation
- 51
Full-Body Split (M/W/F)
1. Compound Exercises
• Bench Press – 1 set, 5-6 reps, 45kg
• Lat Pull-Down – 1 set, 5-6 reps, 35kg
• Machine Chest Press – 1 set, 5-6 reps, 45kg
2. Accessory Compound Movements
• Leg Extensions – 1 set, 6-8 reps, 85kg
•
• Lying down Extensions
• 1 set, 6-8 reps
• Standing Calf Raises – 1 set, 8-12 reps, 50kg
3. Isolation Movements
• Lateral Raises – 1 set, 8-12 reps, 8kg
• Triceps Rope Pushdown – 1 set, 6-8 reps, 40kg
Barbell Curl – 1 set, 6-8 reps, 22.5kg
• Reverse Pec Deck or Rear Delt Machine – 1 set, 8-12 reps
4. Forearm & Neck Focus (Last)
• Single Cable Forearm Curl (per arm) – 1 set, 8-12 reps
• Dumbbell Wrist Curls – 1 set, 8-12 reps
• Neck Curls (Weighted or Bodyweight) – 1 set, 12-15 reps
1. Compound Exercises
• Bench Press – 1 set, 5-6 reps, 45kg
• Lat Pull-Down – 1 set, 5-6 reps, 35kg
• Machine Chest Press – 1 set, 5-6 reps, 45kg
2. Accessory Compound Movements
• Leg Extensions – 1 set, 6-8 reps, 85kg
•
• Lying down Extensions
• 1 set, 6-8 reps
• Standing Calf Raises – 1 set, 8-12 reps, 50kg
3. Isolation Movements
• Lateral Raises – 1 set, 8-12 reps, 8kg
• Triceps Rope Pushdown – 1 set, 6-8 reps, 40kg
Barbell Curl – 1 set, 6-8 reps, 22.5kg
• Reverse Pec Deck or Rear Delt Machine – 1 set, 8-12 reps
4. Forearm & Neck Focus (Last)
• Single Cable Forearm Curl (per arm) – 1 set, 8-12 reps
• Dumbbell Wrist Curls – 1 set, 8-12 reps
• Neck Curls (Weighted or Bodyweight) – 1 set, 12-15 reps