Hey everyone, I'm a senior member on some other forums and haven't signed up for a new forum probably since 2004. I like the jefit app so much that I figured I would sign up here so hopefully I can help! I swith my workout approx every 6-8 weeks (depending on my goals or progress). Here is my current split.. Enjoy!
Mon- Chest/biceps
4 x Barbell bench press
4 x barbell incline press
3 x weighted dips
3 x weighted flys
4 x barbell drag curl
3 x barbell lying high bench biceps curl
Tues- Abs/ Legs
4 x flat bench leg pull in
4 x cross body crunch
5 x barbell squat
3 x barbell lunge
4 x lying leg curl
4 x smith machine reverse calf raise
Wed- Back/ triceps/ forearms
4 x weighted pull ups
3 x barbell bent over row
3 x wide grip lat pull downs
3 x hyperextensions
4 x barbell lying triceps extensions
3 x cable tricep extensions
3 x cable tricep pushdowns
3 x barbell lying tricep press
4 x cable wrist curl
Thursday- Off or Cardio
Fri- shoulders
4 x standing barbell press
3 x dumbell arnold press
3 x cable front raise
3 x dumbell rear delt row
4 x smith machine shrug
Sat- Abs/ arms
4 x oblique crunches
3 x hanging leg raise
3 x decline crunch
4 x alternate incline dumbell curl
3 x barbell widegrip standing biceps curl
3 x cable lying close grip bicep curls
4 x barbell standing overhead extention
3 x cable incline pushdown
3 x close triceps pushup
Mon- Chest/biceps
4 x Barbell bench press
4 x barbell incline press
3 x weighted dips
3 x weighted flys
4 x barbell drag curl
3 x barbell lying high bench biceps curl
Tues- Abs/ Legs
4 x flat bench leg pull in
4 x cross body crunch
5 x barbell squat
3 x barbell lunge
4 x lying leg curl
4 x smith machine reverse calf raise
Wed- Back/ triceps/ forearms
4 x weighted pull ups
3 x barbell bent over row
3 x wide grip lat pull downs
3 x hyperextensions
4 x barbell lying triceps extensions
3 x cable tricep extensions
3 x cable tricep pushdowns
3 x barbell lying tricep press
4 x cable wrist curl
Thursday- Off or Cardio
Fri- shoulders
4 x standing barbell press
3 x dumbell arnold press
3 x cable front raise
3 x dumbell rear delt row
4 x smith machine shrug
Sat- Abs/ arms
4 x oblique crunches
3 x hanging leg raise
3 x decline crunch
4 x alternate incline dumbell curl
3 x barbell widegrip standing biceps curl
3 x cable lying close grip bicep curls
4 x barbell standing overhead extention
3 x cable incline pushdown
3 x close triceps pushup
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