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renvorious
AKA CHRONICAL
- Joined
- Jul 2, 2024
- Posts
- 32
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yo i cooked up this split and i've made solid gains on it for the past 6 months, what would u guys say???
Workout split - Chronical
Don’t forget to eat big, sleep big and lift big!
Absolute failure on each set, and do partials!
Day 1: Push
CHEST
LATS
Back Extensions - 3 sets of 6-8 reps
Biceps
Quads
REST
6X A WEEK TRAINING
Workout split - Chronical
Don’t forget to eat big, sleep big and lift big!
Absolute failure on each set, and do partials!
Day 1: Push
CHEST
- Incline DB Press - 3 sets of 6-8 reps
- Cable Flies (mid chest) - 3 sets of 6-8 reps
- Incline SM Press - 3 sets of 6-8 reps
- DB Overhead Press - 3 sets of 6-8 reps
- Lateral Raises - 3 sets of 8-10 reps (Can dropset)
- Rope Pushdowns - 3 sets of 8-10 reps
- Skullcrushers - 3 sets of 8-10 reps
- Kickbacks - 2x failure
LATS
- Lat Pulldowns - 3 sets of 6-8 reps
- Lat Pullovers - 3 sets of 6-8 reps
- Seated Rows (for lower lats) - 3 sets of 6-8 reps
- Shrugs - 2 sets of 6-8 reps
- Face pulls 3 sets of 6-8 reps
Back Extensions - 3 sets of 6-8 reps
Biceps
- Rope Cable Curls - 3 sets of 8-10 reps
- Incline DB Curls - 3 sets of 8-10 reps
- Hammer Curls - 3 sets of 8-10 reps
Quads
- Leg Press (targetting same as if u were squatting) - 3 sets of 6-8 reps
- Seated Leg Curls - 3 sets of 6-8 reps
- Seated Leg Extensions - 3 sets of 6-8 reps
- Hip Thrusts - 3 sets of 6-8 reps
- Seated Calf Raises (on leg press) - 3 sets of 8-12 reps
- Standing Calf Raises (smith machine) - 3 sets of 8-12 reps
REST
6X A WEEK TRAINING