Training Splits and Full Workout!
Do split one for 2 weeks then split 2 for 2 weeks. Lift 5-6 days per week.
AMP- go to failure at least 20 reps
Workout split 1:
Chest-
Incline barbell. 15 12 10 amp
Flat db press. 12 12 amp
Incline flys. 10 10 10
Hammer Incline bench. 12 12 12
Machine Flys. 10 10 10
Pushups: amp amp amp
Bench Press 100 reps
Calves
Legs-
St leg deadlifts. 4 sets of 12
Glutes ham raise: 3 sets of 15
All 3 leg curl machines. 3 sets of 15 on each.
Barbell Lunge: 4 sets walking lunges 12 on each leg.
Leg press. 4 sets of 20
Leg extensions. 4 sets of 20
Squats: 25 50 100
Back-
Pull ups. 3 sets of wide grip to failure. 3 sets of close grip to failure.
Bb rows: 12 12 10 amp
Db rows. 12 12 amp
T bar rows. close grip in the corner. 3 sets of 12
Lat pulldowns. 4 sets of 15
Underhand Cable rows. 3 sets 15
Cable pullovers: 3 sets of 15
close grip pull down: 3 sets of 20
Abs
Shoulders/traps-
Barbell press. 12 12 10 amp
Seated lateral raises. 4 sets of 15
Hammer press. 4 sets 12
Rear delt machine. 15 15 12 12 amp
DB shoulder press: 12 12 12
Circuit:
Db upright row. 12 12 12
Db shrugs. 20 20 20
Barbell shrugs. 20 20 20
Machine lateral raises: 12 12 12
Calves
Arms-
Close grip bench: 4 x 10
DB Skull crushers: 3 x 12
Rope pressdowns. 4 sets 20
Single arm cable press downs: 3 sets 15
BB curls. 4 x 10
Alt db curls. 4 x 12
Incline Curls: 3 x 15
Hammer Curls: 4 x 12
Abs
Workout split 2:
Chest and Back-
Lat Pulldowns: 20 16 12 10
Low Pulley Rows: 20 16 12
DB Incline Press: 20 16 12
Bench Press: 12 12 12
Barbell Rows (underhand): 12 12 12
Dumbell Incline Flys: 20 16 12
DB Rows: 12 12 12 alternate arms with no rest
Hammer Strength Chest Press: 12 12 12
Barbell T bar rows: 12 12 12
ABS
Shoulders and Calves-
Barbell shoulder press; 20 16 12
DB Shoulder Press: 20 16 12 10
Barbell front raises on an incline bench: 12 12 12
Rear Delt raises on an incline bench 12 12 12
Drop set on seated DB lateral raises: 12x5, 10x8, 8x10, 5x20 (2 rounds)
DB upright row: 12 12 12
Hammer Strength Shoulder Press: 20 16 12
Bb shrugs. 12 12 12 12 12 (heavy)
Seated Calves: 4 sets of 20
Standing Calves (Smith Machine): 4 sets of 20
Hamstrings and Biceps-
Single leg curls: 4 sets of 15
Barbell Curls: 20 16 12 10
Seated alternated db curls: 12 12 12
Leg Curls on the exercise ball: 3 sets of 15
Seated Incline cable curls: 3 sets of 15
romanian deadlifts: 4 sets of 8 (slow stretch
alternating db curls: Hold one arm halfway up while doing curls on the other then switch with not rest. Do 3 sets of 10 on each arm.
ABS
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had the same problem back in college. first off i was doing way to much each day and i just literally could not force myself to eat enough without puking. my shoulders were probably my strongest bodypart. pretty sad when you can shrug more than you can squat. i layed off but then from so much incline work my chest was nice and round and i looked like a ball because i layed off on shoulders. my traps are not amazing but i hear they have better size than most. feel your pain sir!
So ur saying i shouldnt lay off shoulders cuz my chest will get too big? Lol
Not exaxtly lol I completely neglected my shoulder for a while which caused over chest developed look. Course I was dumb in college. I'm just agree with the others. we all have bodyparts that lag. Mine are ny calves and hams. Lots of fast twitch muscle fiber from when I was an athlete. And its hard for me to gain size on them. I have to pretty much lift till I'm sick on leg days. I dont stop quad work to make mg hams look better. I just focus more on the muscle contraction with hams where as a quad movement like leg ext I can focus on weight since my quads have no trouble growing. Dunno if this works for everyone else buy nyomotto told me that and its helped me
Bro i never focus on weights, i'm not a powerlifter so the weight doesn't matter, u should do that with all your muscles. That's what the fst-7 is all about, contractions and squeezing, its the shit! lol
not a power lifter here either ive trained without counted reps and without going 3,000 plates heavy for over a year and have seen more gains in the last year than i did when i "thought" i was doing it the correct way. but there are some movements that for me personally the only way i see growth is when i go as heavy as possible. example squats. i can sit there all day and work on flexing the muscle through the whole movement with moderate to light-heavy weight but it does nothing for me unless i go super heavy and go deep with a nice pause. stupid legs
I agree with u 100% bro, for legs i go as heavy as possible, same thing with rows, but for most of my other lifts i do medium weight and cincentrate on the squeeze, i go after that pump like its a drug
Im assuming u leave quads an tris out of split #2 bcuz these r dominant body parts for you??
Correct brother
Those splits are per day right? M\Chest, T\Legs, W\Back, Th\Shoulders........
Yes sir
Are we going to failure on every set, or just the last? Is this max weight, or controlled squeeze?
controlled squeeze and failure for last sets or AMP sets!
What does AMP stand for?