ChicOnSwole's Training Split
Day 1 - Chest:
Incline dumbbell press - 4 sets; 8-10 reps
Flat dumbbell bench press - 4 sets; 8-10 reps
Dumbbell flyes - 3 sets; 10-12 reps
Cable crossovers - 3 sets; 12-15 reps
Cable chest raises? (not sure what they are called) - 3 sets; 12-15 reps
Cardio: 45 minutes minimum
Day 2 - Back:
Bent barbell rows or T-Bar Rows (alternate) - 4 sets; 10-12 reps
Pulldowns - 4 sets; 10-12 reps
Seated rows - 4 sets; 12-15 reps
Pulldowns with narrow v-bar - 3 sets; 10-12 reps
Pullups (alternate wide and narrow grip) - 4 sets; 10-12 reps
1/4 deads - 4 sets; 8-10 reps
Cardio: 45 minutes minimum
Day 3 - Shoulders:
Side laterals (warm-up: not as heavy as working set) - 4 sets 10-12 reps
Dumbbell shoulder press or seated military press (alternate) - 4 sets; 8-10 reps
Rear delt machine - 4 sets; 12-15 reps
Dumbbell front raises -4 sets; 10-12 reps
Side laterals - 4 sets; 8-10-10-12 reps
Shrugs - 3 sets; 12-15, reps (every third workout so my traps don't get huge)
Cardio: 45 minutes minimum
Day 4 - Arms:
E-Z bar barbell curl - 4 sets; 8-10 reps
Scull crushers - 4 sets; 10-12 reps
Dumbbell curls - 4 sets; 8-10 reps
Seated Tricep Extensions - 4 sets; 10-12 reps
Preacher Curls - 4 sets; 8-10 reps
Narrow Grip Bench - 4 sets 10-12 reps
Cardio: 45 minutes minimum
Day 5 - Legs:
Barbell squat - 5 sets; 8-10 reps
Leg extensions - 4 sets; 10-12 reps
Hack squats - 4 sets; 10-12 reps
Stiffleg deadlifts - 4 sets; 8-10 reps
Lying leg curls - 4 sets; 10-12 reps
Seated calve raises - 4 sets; 12-15 reps
Standing raises - 4 sets; 10-12 reps
Walking Lunges - 4 sets
Day Off Training: Cardio
Cardio 45 minutes minimum
Warm-up sets are done but not shown.
All sets are done as heavy as possible and to absolute failure (excluding warm-up).
I am usually in the gym 7 days per week doing cardio on my day off training. Although, if I start to feel burned out or overtrained I will take a day off.
