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Sample
Training Split:
Monday - Chest & Triceps:
Chest
- Flat
Bench - 3 sets, 5-8 reps
- Incline
Bench - 2-3 sets, 5-8 reps
- Decline
Bench - 1-2 sets, 5-8 reps
Triceps
- Skull
Crushers - 3 sets, 8-12 reps
- Single
Arm Overhead Dumbbell Extensions - 2-3
sets, 10 - 12 reps
Tuesday - Back & Biceps:
Back
- DeadLifts
- Several warm up sets of progressively
heavier weight are followed by one all
out, maximum effort lift consisting
1 - 5 reps
- Bent
Rows - 2-3 sets x 8-10 reps
- Lat
Pull Downs - 3 sets x 10 reps
Biceps
- Straight
Bar Curls - 3 sets x 8-12 reps
- Alternating
Dumbbell Curls - 2 sets x 10 -12 reps
Wednesday - OFF
Thursday - Shoulders & Traps:
Shoulders
- Standing
Overhead Presses - Several warm up sets
of progressively heavier weight are
followed by one all out, maximum effort
lift consisting 5 - 8 reps
- Side
Laterals - 2 -3 sets x 10 -12 reps
- Front
Laterals - 2-3 sets x 10-12 reps
Traps
- Barbell
Shrugs - 4-5 sets x 8 - 15 reps
Friday
- Legs and Abs
Legs
- Front
Squats - Several warm up sets of progressively
heavier weight are followed by one all
out, maximum effort lift consisting
5 - 8 reps
- Leg
Presses - 4 sets x 8-10 reps
- Leg
Extensions - 3 sets x 10-15 reps
- Hamstring
Curls - 3 sets x 10-15
- Seated
Calf Raises - 4 sets x 10 -20
- Standing
Calf Raises - 4 sets x 10-20
Abs
- Basic
Crunches - 3 sets x ~ 65 reps
- Sit
Ups - 3 sets x ~ 65 reps
Sample
Competition Preparation (Powerlifting)
Split :
Day 1: Push Muscles: Flat Bench, Incline
Bench, Overhead Presses, Seated Side Laterals,
Skull Crushers
Day 2: Off
Day 3: Lower Body:Squats, Front Squats,
Zercher Squats
Day 4: Off
Day 5: Pull Day: Deadlifts, Bent Rows,
Lat Pulldowns, Barbell Shrugs, Barbell
Curls
Day 6: Off
Day 7: Off
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