Rate split GTFIH

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Day 1 – Chest & Shoulders

Incline Dumbbell Press – 4x8-10
Flat Dumbbell Press – 3x10-12
Seated Dumbbell Shoulder Press – 4x10
Dumbbell Lateral Raises – 3x15

Day 2 - Back & Arms
Barbell Rows or Dumbbell Rows – 4x8-10
One-Arm Dumbbell Row – 3x10 each side
Dumbbell Curls – 3x12
Tricep Pushdowns (Cable) – 3x12-15

Day 3 – Legs & Core
Goblet Squats or Barbell Squats – 4x10
Romanian Deadlifts (Dumbbells) – 3x10
Walking Lunges (Dumbbells) – 2x12 each leg
Weighted Plank or Dumbbell Side Bends – 3 sets

Day 4 – Shoulders & Arms
Arnold Press (Dumbbells) – 4x10
Dumbbell Lateral Raises – 4x15
Hammer Curls – 3x12
Overhead Dumbbell Tricep Extensions – 3x12

Day 5 – Chest & Back

Incline Dumbbell Press – 3x10
Dumbbell Pullovers – 3x12 (hits chest & lats)
Reverse Flys (Rear Delts) – 3x15
Barbell or Dumbbell Rows – 4x10


What could I add or remove


























Day 5 – Chest & Back (Upper Body Density)

1. Incline Dumbbell Press – 3x10
2. Dumbbell Pullovers – 3x12 (hits chest & lats)
3. Reverse Flys (Rear Delts) – 3x15
4. Barbell or Dumbbell Rows – 4x10

This combo builds upper body thickness