Updated full body split

[Deleted member 73386]

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)

 

[Deleted member 73386]

@Angutoid

 

[Deleted member 77820]

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

 

[ey88]

I never liked starting with legs because I found it to fatiguing

But looks great bro

 

[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

 

[Deleted member 73386]

Its really good

thanks man