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3-day split focused on main lifts and improving posture.
Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Barbell Bench Press
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5x5 reps |
rest: 120s
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Barbell Squat
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5x5 reps |
rest: 120s
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Barbell Standing Military Press
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5x5 reps |
rest: 120s
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Calf Press on Leg Press Machine
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3x10 reps |
rest: 120s
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Dip
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Barbell Deadlift
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5x5 reps |
rest: 120s
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Barbell Reverse Grip Bent Over Row
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5x5 reps |
rest: 120s
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Dumbbell Stiff Leg Deadlift
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5x5 reps |
rest: 120s
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Wide Grip Lat Pulldown
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5x5 reps |
rest: 120s
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Weight Plate Lying Face Down Neck Resistance
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3x10 reps |
rest: 60s
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Weight Plate Lying Face Up Neck Resistance
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Sit Up
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3x15 reps |
rest: 60s
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Flat Bench Lying Leg Raise
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3x15 reps |
rest: 60s
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Jackknife Sit up
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3x10 reps |
rest: 60s
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Leg Pull In
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3x15 reps |
rest: 60s
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Toe Touchers
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3x10 reps |
rest: 60s
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Crunches
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3x15 reps |
rest: 60s
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Reverse Crunch
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3x15 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Barbell Bench Press
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5x5 reps |
rest: 120s
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Barbell Squat
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5x5 reps |
rest: 120s
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Barbell Standing Military Press
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5x5 reps |
rest: 120s
|
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Calf Press on Leg Press Machine
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3x10 reps |
rest: 120s
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Dip
|
3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Barbell Deadlift
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5x5 reps |
rest: 120s
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Barbell Reverse Grip Bent Over Row
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6x5 reps |
rest: 120s
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Dumbbell Stiff Leg Deadlift
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5x5 reps |
rest: 120s
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Wide Grip Lat Pulldown
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5x5 reps |
rest: 120s
|
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Weight Plate Lying Face Down Neck Resistance
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3x10 reps |
rest: 60s
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Weight Plate Lying Face Up Neck Resistance
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Sit Up
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3x15 reps |
rest: 60s
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Flat Bench Lying Leg Raise
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3x15 reps |
rest: 60s
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Jackknife Sit up
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3x10 reps |
rest: 60s
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Leg Pull In
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3x15 reps |
rest: 60s
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Toe Touchers
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3x10 reps |
rest: 60s
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Crunches
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3x15 reps |
rest: 60s
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Reverse Crunch
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3x15 reps |
rest: 60s
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