Updated full body split

D

Deleted member 73386

I do this for me
Joined
May 14, 2024
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Full body

DAY 1



Low Incline chest press(1x6-10)

Shoulder press(1x6-10)

Dips(1x8-12)

Unilateral lat Pull down(1x6-10)

Wide grip smith machine row(1x6-10)

Cable Lateral raises(1x8-12)

Face away cable curls(1x8-12)

Unilateral cross body extensions(1x8-12)

Seated Hamstring curl(1x8-12)

Leg press(1x8-12)

Leg extensions(1x8-12)

Calf raises(1x8-12)

Abs(1x6-10)



DAY 2



Laying Hamstring curl(1x6-10)

Leg press(1x6-10)

Leg extensions(1x6-10)

Calf raises(1x6-10)

Mid Incline chest press(1x8-12)

Shoulder press(1x8-12)

JM Press(1x8-12)

Unilateral lat row(1x8-12)

Unilateral low tow(1x8-12)

Machine Lateral raises(1x8-12)

Preacher curls(1x8-12)

Single arm overhead extension(1x8-12)

Abs(1x8-12)



Day 3



Low Incline chest press(1x6-10)

Shoulder press(1x6-10)

Dips(1x8-12)

Unilateral lat Pull down(1x6-10)

Wide grip smith machine row(1x6-10)

Cable Lateral raises(1x8-12)

Face away cable curls(1x8-12)

Unilateral cross body extensions(1x8-12)

Seated Hamstring curl(1x8-12)

Leg press(1x8-12)

Leg extensions(1x8-12)

Calf raises(1x8-12)

Abs(1x6-10)



DAY 4



Laying Hamstring curl(1x6-10)

Leg press(1x6-10)

Leg extensions(1x6-10)

Calf raises(1x6-10)

Mid Incline chest press(1x8-12)

Shoulder press(1x8-12)

JM Press(1x8-12)

Unilateral lat row(1x8-12)

Unilateral low tow(1x8-12)

Machine Lateral raises(1x8-12)

Preacher curls(1x8-12)

Single arm overhead extension(1x8-12)

Abs(1x8-12)
 
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@Angutoid
 
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Reactions: ey88 and Angutoid
Full body

DAY 1



Low Incline chest press(1x6-10)

Shoulder press(1x6-10)

Dips(1x8-12)

Unilateral lat Pull down(1x6-10)

Wide grip smith machine row(1x6-10)

Cable Lateral raises(1x8-12)

Face away cable curls(1x8-12)

Unilateral cross body extensions(1x8-12)

Seated Hamstring curl(1x8-12)

Leg press(1x8-12)

Leg extensions(1x8-12)

Calf raises(1x8-12)

Abs(1x6-10)



DAY 2



Laying Hamstring curl(1x6-10)

Leg press(1x6-10)

Leg extensions(1x6-10)

Calf raises(1x6-10)

Mid Incline chest press(1x8-12)

Shoulder press(1x8-12)

JM Press(1x8-12)

Unilateral lat row(1x8-12)

Unilateral low tow(1x8-12)

Machine Lateral raises(1x8-12)

Preacher curls(1x8-12)

Single arm overhead extension(1x8-12)

Abs(1x8-12)



Day 3



Low Incline chest press(1x6-10)

Shoulder press(1x6-10)

Dips(1x8-12)

Unilateral lat Pull down(1x6-10)

Wide grip smith machine row(1x6-10)

Cable Lateral raises(1x8-12)

Face away cable curls(1x8-12)

Unilateral cross body extensions(1x8-12)

Seated Hamstring curl(1x8-12)

Leg press(1x8-12)

Leg extensions(1x8-12)

Calf raises(1x8-12)

Abs(1x6-10)



DAY 4



Laying Hamstring curl(1x6-10)

Leg press(1x6-10)

Leg extensions(1x6-10)

Calf raises(1x6-10)

Mid Incline chest press(1x8-12)

Shoulder press(1x8-12)

JM Press(1x8-12)

Unilateral lat row(1x8-12)

Unilateral low tow(1x8-12)

Machine Lateral raises(1x8-12)

Preacher curls(1x8-12)

Single arm overhead extension(1x8-12)

Abs(1x8-12)
Its really good
 
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Reactions: Deleted member 73386
I never liked starting with legs because I found it to fatiguing

But looks great bro
 
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Reactions: Deleted member 73386
I never liked starting with legs because I found it to fatiguing

But looks great bro
It’s alternating so you can have the same growth stimulus as upper
 
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Reactions: ey88

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