Two-day split for beginners. Two-day split for bulking Example of a two-day split program

The optimal training program for most fitness enthusiasts is. If you draw up a training plan correctly, then three visits to the gym per week will be enough for a natural bodybuilder. In his body, the restoration and development of muscle fibers occurs faster than with the use of sports pharmacology.

What is a 3 day split?

The training scheme assumes that a person works out in the gym 3 times a week. That is why it is becoming increasingly popular among professionals and beginners.

Classes using the 3-day split system involve dividing muscles into groups. At each training session, the athlete works only one of them. During the week, all muscles are used, and only once. So, one day is dedicated to the biceps and back, the second to the triceps and chest, the third to the shoulders and legs. The scheme is adjusted based on the individual characteristics of the person and the result he wants to get.

Previously, bodybuilders tried to pump up all their muscles in one workout. Such programs are imperfect. If an athlete performs many exercises and performs a large number of approaches, increased loads quickly lead to fatigue. The latest exercises no longer provide proper muscle pumping.

Therefore, exhausting and ineffective training was replaced by a 3-day split. It is based on separate pumping of individual muscle groups. The body has time to rest and recover between classes. Training becomes more effective and requires less time.

Pros of the program

Athletes are switching to a 3-day split because it allows them to work out their muscles better. Among its advantages are also:

Reducing the duration of training. By working not all, but only some muscle groups, the duration of training is reduced. Previously, athletes had to spend 1.5-2 hours a day in the gym. You need to exercise for 30-45 minutes within a 3-day split.
Increasing the intensity of training. It is easier to work a separate muscle group than the whole body at once. Training in this case will be more effective and focused on the quality of training, and not on the number of approaches. The end result will appear faster.
Reduced feelings of fatigue. Mood is one of the main factors influencing the effectiveness of training. If it lasts 2 hours, the athlete will feel very tired at the end, and no one will like that. As a result, the athlete's motivation decreases. A half-hour lesson within a 3-day split is another matter. After it, you only feel a slight tugging in the muscles, which does not cause severe discomfort. The results are also much better.

Video: Ivan Vodyanov - how to create a 3-day split

Drawing up an individual split

Trainers have developed a large number of effective split programs designed for 3 days a week. Some differ significantly from each other, but all are based on the same principle. It is assumed that in one workout the bodybuilder will work on the pulling muscles, on another on the pushing muscles, and on the third on the legs.

The following 3-day split options are effective:

Back - biceps, chest - triceps, legs - shoulders.
Back - biceps - rear deltoids, chest - triceps - front deltoids, legs.
Back - triceps, chest - shoulders, legs - shoulders.
Back - chest, arms - shoulders, legs.

Beginner athletes and those who have not exercised for a long time should start by working out all the muscles in one workout. They should do an exercise for each muscle group in 3 sets. During the first week you need to conduct 2-3 such trainings. It is recommended to do different exercises on each of them. This will ensure balanced and uniform muscle development. Another plus is that a variety of exercises will make the training interesting, it won’t get boring.

You can't train to the point of exhaustion. A 3-day split involves varying the intensity of exercise - the weight of the weights and the number of repetitions. It's worth doing a light, medium, and hard workout every week.

Gradually, strength and endurance will increase. You will realize that it is impossible to load your entire body in one workout. You will have to increase the number of exercises for each muscle group and the duration of training. There will only be 3 gym classes each week. There is a possibility that the athlete will overtrain. Progress in strength and mass will end, it will be replaced by stagnation.

To prevent this from happening, you should move to a new stage - a top-bottom split: devote one day to working the muscles of the upper body, the other to the lower body. You can continue doing just 3 workouts per week. The lesson schedule should be as follows: the first week - top - bottom - top, the second - bottom - top - bottom.

Over time, this training scheme will also become insufficiently effective. From this moment on, they switch to a 3-day split. You can train according to the following scheme:

Monday: working out the pectoral muscles, deltoids (middle and anterior fascicles), triceps.
Wednesday: training the back, deltoids (posterior fascicles), trapezius and biceps.
Friday: working out the quadriceps, hamstrings, calves and abs.

After training the leg muscles, take a two-day break. Such activities are the most energy-consuming. It takes longer for the nervous system to recover.

Within one lesson, a 3-day split combines synergistic muscles - working in pairs. Thus, when performing exercises to develop the pectoral muscles, the frontal heads of the deltoid muscles and triceps are actively involved. They warm up and are loaded to a certain extent. When starting to work through them, it will be enough to perform 1-2 exercises.

You can swap training for legs and back, rear deltoids, and biceps. In this case, after working out the leg muscles, you need to rest for a couple of days. Training is also allowed for two days in a row according to the following scheme:

Monday - chest and synergistic muscles.
Tuesday - legs.
Wednesday and Thursday - rest.
Friday - back and synergistic muscles.

Split to ground

When the body adapts to the 3-day split, it is time to upgrade it. Training will continue in a similar pattern, but with an increase in the number of exercises to 4 for large muscles and 2-3 for small ones. Another option is classes according to this scheme:

Monday: chest muscles and biceps.
Tuesday: quadriceps, hamstrings, calves and abdominal muscles.
Friday: back, deltoids and triceps.

In this version of the 3-day split, the deltoids are worked on the same days that the back and triceps are trained. Possible early fatigue of the triceps muscles of the shoulders. To prevent this, the deltoids are trained using dumbbell lifts, avoiding bench presses. Another option is to do dumbbell presses at the end of the deltoids. In this case, the weight will not be so large. Warm up your triceps before your workout.

Split on relief

During the drying period, the 3-day split remains the same as during weight gain. It is enough to increase the weight of the weights and reduce the number of repetitions to 6-8 in one approach. This will allow you to maintain muscle mass while following a reduced-calorie diet, which is necessary to get rid of fat deposits.

After weight training, you need to switch to cardio training. During this period, the body is tuned to burning fat - glycogen reserves are partially used up. You can do cardio in the morning on an empty stomach or follow this 3-day split program:

Monday: chest and back muscles.
Tuesday: quadriceps, hamstrings, calves, abdominal muscles.
Friday: arms and shoulders.

To increase the energy consumption of weight training, you need to do supersets, triples and giant sets. When working your back and chest, you can combine exercises: do a set of exercises for the back, and after a couple of minutes - for the chest. Working weights need to be reduced slightly.

An effective set of exercises for the quadriceps, which specifically works different areas of the front surface of the thighs:

Sissy squats.
Leg extensions on the machine.

Within each approach, you need to do 10-12 repetitions of the exercise without breaks. After 5 minutes, you should do another 3-5 repetitions.

Supersets for working out the hamstrings:

Deadlift on straight legs.
Bend your knees while lying on a machine.

1. Bend your knees while lying on the machine.

2. The same, standing on the simulator.

3. Step-up (stepping onto the bench with each foot in turn).

Giant set for working deltoid muscles:

Swing your arms across the sides with dumbbells, bending over.
The same in a sitting position.
Swing your arms with dumbbells in front of you while sitting.
Seated dumbbell press.

Supersets are suitable for working out biceps and triceps.

Special training program for girls

Fitness experts recommend that girls load all their muscles in one session, training 2-3 times a week. Then you should switch to the “top-bottom” split according to the same scheme. It is better for girls to start training according to the 3-day split system after a couple of years of regular training. The standard scheme is as follows:

Monday: back, buttocks and hamstrings.
Wednesday: chest, arms and shoulders.
Friday: front and back thighs, calves and abdominal muscles.

A 3-day split assumes that exercises are performed in at least 3 sets of 10-15 sets.

1 workout

Pull-ups.
Belt rows while sitting on a machine.
Bent-over dumbbell rows, leaning on a bench.

Hips and buttocks:

Deadlift on straight or slightly bent legs.
Reverse hyperextension in a superset with a regular one.
Breeding legs on the simulator.

2 training

Raising your arms with dumbbells to the sides while lying on an inclined bench.

Deltoids:

Swing dumbbells from side to side, bending over.
Swing with dumbbells in front of you.
Seated dumbbell press.

Triceps and biceps:

1. Bend your elbows with dumbbells while lying on an inclined bench plus extensions on the upper block.

2. Curling the arms with a barbell plus extension of the arms from behind the head on the lower block.

3 workout

Anterior and posterior thighs:

Leg extensions at the knees on a machine in a superset with bends.
Squats with a barbell on your shoulders.
Leg presses, placing your feet high on the platform of the machine.
Back lunges with dumbbells.

Calf raises while standing on a machine.

1. Leg raises from a hanging position in a superset with twists.

2. Lumberjack exercise.

The upper/lower workout program will allow you to work your entire body in two workouts using non-traditional exercises.

If for some reason you've been shying away from some of the unusual exercises in the program because they're too difficult or simply because you didn't know they existed, then it's time to check them out!

They are mainly present on lower body training day.

I've put all of these exercises into one workout that will work your entire body in a two-day split.

Workout – 1 (upper body)
Workout – 2 (lower part + abdominal muscles)

The training is performed on Monday, Tuesday, then 2 days of rest.

Two-day top/bottom split.

Workout – 1 (upper body)

Superset.

1A.

1B.– 4 sets of 8 – 10 repetitions.

Superset.

2A.– 3 sets of 6 reps (reach your chest to the bar, use a V brace)

2B.– 3 sets of 6 repetitions.

Normal execution.

4. – 4 sets of 10 – 12 repetitions.

5. – 1 approach (perform a drop set, to do this, put a weight on the barbell with which you can overcome 10 repetitions. With each approach, reduce the weight by 5 kg, and work to failure on each). You will need an assistant to lose weight.

Rest 60 seconds between sets, up to 5 minutes between exercises.

Workout – 2 (lower body + abs)

1. – 4 sets of 6 – 8 repetitions.

2. – 3 sets of 8 – 10 repetitions.

3. – 3 sets of 10 – 12 repetitions.

Good afternoon If you have already achieved some success in training and consider yourself an intermediate or even advanced athlete, and are now looking for a training program that will allow you to quickly build muscle mass, I advise you to pay close attention to the Top-Bottom training split.

This type of training works for all people - men and women, young and old, those who want to build more muscle mass and those who just want to be in good shape.

However, if you want to get the most out of this split, you must know how to properly structure your training program for this split.

Therefore, in this article I will explain to you why the Top-Bottom split is so effective and even offer you one of the most ideal options for the Top-Bottom split.

What is a Top-Bottom split?

An Upper-Lower split workout means that in one workout you train the muscles of the upper body (chest, back, shoulders, biceps and triceps), and in another workout you train the muscles of the lower body (quads, hamstrings, calves, lower back and abdominal muscles). Typically you do 2 upper body workouts and 2 lower body workouts per week, so you get 4 workouts per week (top-bottom-top-bottom). If you don’t have the opportunity to exercise 4 times a week, then do it 3 times, also alternating workouts top-bottom-top bottom-top-bottom, this option for building a split also works well.

There are also several variations of combining exercises in each workout; some people, for example, like to train the chest, back and shoulders in one workout, and arms and legs in another. Or, as an option - chest, back, shoulders, triceps in one workout, and legs and biceps in another workout, by the way, I really like this option, but both the first and second option of combining exercises work.

Why do you need to use the Top-Bottom split?

Training specifically for the Top-Bottom split is the most effective for most people. The main exception to this rule is beginners, who will initially benefit from using full-body training in every workout. But after you have passed the beginner stage, the most effective training system for you will be the Top-Bottom split.

The main argument in favor of this split is that it is in this mode that each muscle group is trained in an ideal time range, every 3-5 days, or 2 times a week. This is the frequency of training each muscle group that is best for those who have passed the beginner stage best, and this is a scientifically proven fact!

Thus, if you train 4 times a week, it turns out that you are training every muscle group every 3-4 days. And if you train 3 times a week, then each part of the body will be trained every 4-5 days. Of course, it is better to train 4 times a week for the best impact and progress, but 3 workouts a week is also good.

You can train on Monday, Wednesday, Friday and Saturday, or on Monday, Tuesday, Thursday, Friday, or for example, 2 days training, 2 days rest, but just remember that you should not train more than two days in a row.

Another reason why this training split is so effective is that it is built primarily on compound exercises. And there is nothing better than a base in order to build good muscles, because it is when performing basic exercises that the largest number of muscles in the body are used, as well as the body’s most powerful hormonal response to the load.

However, when creating a Top-Bottom split, you can add a certain amount of isolated exercises, for example, to better work your lagging muscle groups.

The Top-Bottom split also allows you to perform the ideal volume of training, both in terms of approaches and exercises. So if you plan your split correctly, it will allow you to put all the factors together for the perfect muscle-building workout and allow you to achieve your goals.

Split example

And so, below I will give you an example of the best option, in my opinion, for a Top-Bottom split:

Upper Body: Workout A

Bench press 3x5-7
Bent-over barbell row 3x6-8
Close grip barbell press 2x8-10
Close-grip lat pull-down 2x8-10
Seated dumbbell overhead press 3x8-10

Lower Body: Workout A

Squats 3x6-8
Hyperextensions 2x10-12
Split squat (back leg on support higher) 2x10-12
Games standing 4x8-10
Barbell curl for biceps 3x8-10

Upper Body: Workout B

Bench press or military press 3x5-7
Wide grip pull-ups 3x6-8
Dumbbell bench press head up, incline 30 degrees 3x8-10
Lower block pull to the belt 2x8-10
Dips (triceps focus) 2x10-12

Lower Body: Workout B

Deadlift 2x8
Leg press 3x8-10
Leg bending lying or sitting 3x8-10
Sitting calves 4x10-12
Hammers for biceps 3x8-10

Only working approaches are written here, do a couple of warm-up approaches to warm up your muscles.

As you can see, I placed the biceps workout on the bottom day, this was done so that there was the same amount of exercise every day, and I also want to tell you that the biceps is one of the muscles that can use extra load for good growth.

You can also add work on the abdominal muscles on the bottom day, it won’t be superfluous.

As you can see, I divided the upper training into light and heavy exercises on different days, and also added multi-joint triceps exercises that also involve the rest of the upper body muscles.

Other things to consider during training:

Correct technique– always perform the exercises in full amplitude, with the correct technique, in order to load all the target muscles as best as possible.

Rest Intervals– how much time to rest between approaches? You should rest as long as you need to restore normal heart rate and breathing. In light exercises, this is approximately 90-120 seconds; if the exercise is basic, heavy, then the rest increases to approximately 2-3 minutes.

Progression of loads– one of the most important things that you should not forget about is the progression of loads. You should increase the weight each time you reach the top reps of each set. Thus, if your goal is to do 3 sets of 6-8 repetitions, then you increase the weight only when you can do 8 repetitions in each of the 3 approaches, without changing the weight on the bar!

It is important to prevent muscle failure during training

It is ideal to select the weight so that in the last approach you have 1-2 repetitions left until failure, this indicates that it is time to add weight. We usually throw 2.5 kg on the upper body in basic exercises, and 5 kg on the lower body in basic exercises. It is important to avoid muscle failure during training; it is sometimes only possible in the last approach if you perform the maximum number of repetitions for your interval.

– At some point you will reach a plateau in some exercise, i.e. If you won’t be able to perform the maximum number of repetitions in all approaches for a long time, then it’s too early for you to increase the weight on the barbell, what to do? When this happens, there is no point in puffing up and trying by hook or by crook to break through this plateau without changing anything. Instead, you should do a reboot, i.e. drop the working weights on the barbell by 10-15% and start your progression again, also adding 2.5-5 kg at each subsequent workout, in the end, you yourself will not notice how the next time you fly past the weight of the previous plateau until you hit again, and again go to reboot.

Nutrition– proper training is only half the success; it is equally important to build proper nutrition; if you are working to increase muscle mass, you must create a surplus of calories entering the body, i.e. you should get more energy than you expend. Just don’t go overboard with the surplus, otherwise there is a danger of gaining more fat than muscle; ideally, approximately the same amount of both will be gained. You should consume enough protein, fat and carbohydrates for every kilogram of your body weight. Therefore, you will have to learn to count calories and calculate your daily BZHUK. We also don’t forget about fruits and vegetables, which are very necessary in our diet.

Sports nutrition– various supplements, this is another way to speed up our progress, do not be afraid to use them, because they give good bonuses, pay attention to supplements such as protein, creatine, omega-3 fatty acids, multivitamin complexes, glutamine, etc.

Rest and sleep– You grow not when you train, but when you rest, so I advise you to rest and sleep more. Try to sleep at least 7 hours a night, and of course 8-9 hours is better. And if your goal is mass, reduce the amount of cardio you do.

Well, in conclusion, if you follow all the recommendations given in this article, then you will get the greatest positive experience from training with the Top-Bottom split program.

Good luck and Anabolism!

Hello, future jocks and fitness girls! This time Phil will talk about a two-day split, a more advanced, but still basic training scheme!

The days of the one-day split are over, and you feel confident in your ability to take your physical activity to the next level. Either you are initially a fairly strong audience.

The fundamental difference between all splits and one-day splits is that in them we break down muscle groups by training day. And each lesson is different from the previous one. In a two-day split, we will have 2 muscle groups and we will only divide the body by two parts.

Up and down.

The lower part is, of course, the legs. But unlike a one-day split, there will be not just one exercise, but a whole training hour! Many guys neglect leg training, as a result we see funny demotivators on the Internet.

Legs (bottom)- This is the largest muscle group in the body. We need them for movement speed, endurance and (!) for strikes. Two very strong “mechanisms” deserve proper development, so in this scheme we devote as much to them as possible. half time. The only thing we will add to them is a fairly isolated exercise for everyone’s favorite biceps. Including it at the top, firstly, is inappropriate, and secondly, it can be trained quite intensively. As a result, it will load on 100% on the first day and partially on the second.

Upper body involves training the back, shoulder girdle and pectoral muscles.

We will train every other day. Day one training + day rest + day two training.

Go! I will provide illustrations only for those exercises that were not included in the one-day split. In any case, all exercises are discussed separately and in detail in the appropriate section.

First day – LEGS

1. Squats with a barbell 2 x 15 + 4 x 8

2. Lunges (with weights) 2 x 15 + 4 x 6

3. Deadlift 2 x 15 + 4 x 8

4. Calves (calf raises) 2 x 20 + 4 x 12

5. Standing barbell/dumbbell curls for biceps 2 x 15 + 4 x 10

6. Press (straight crunches) – optional 6 x 20

Day two – TOP

1. Pull-ups 6 x Maximum

2. Barbell row to the belt 2 x 15 + 4 x 6

3. Bench press 2 x 15 + 4 x 6

4. Dumbbell press in a positive incline lying 2 x 15 + 4 x 8

5. Military press (standing barbell press from the chest) 2 x 15 + 4 x 12

6. Bars 6 x Maximum

Our muscles have increased in volume and take longer to recover, so for each group we will no longer receive 2 day of rest, and 3 . Six days a week, every other day – training, make Sunday a day off, take a rest.

Such a scheme is designed for approximately 10 weeks minimum, that is, about two and a half months. If the results are poorly visible, both externally and strength-wise, continue to work on it until up to 3-4 months.

Very important at this stage do not rush. Next will be a three-day split, and this is already a rather difficult training program. It is the basic and classic bodybuilding training regimen. The three-day split is complicated only by adding isolation exercises to work individual muscles and muscle groups. Due to increased amount of exercise - the number of training days also increases, and also adds recovery time.

If you are prepared enough, if you have big ambitions and are confident that you will not overtrain, move on to the classic - a three-day split! I recommend stopping at each stage and working hard technique. In the future, this, as you may think, wasted time will affect you in the most positive ways, and you will not be surprised by the upcoming loads.

That's it for two days, we continue the progression. Not a step back, friends!

It can be quite effective, but, in any case, it is intended for those athletes who are simply limited in time, since exercising 3-4 times a week is more effective. However, training less often is better than not training at all, and A bad workout is better than no workout! In addition, if you decide to study twice a week not because you don’t have time, but because you are too tired, then this will also be the right decision. Poor-quality rest will not allow the muscles to fully recover for a new workout, therefore, under conditions of constantly deepening stress, the athlete will not be able to progress the load and will gradually drive himself into overtraining. In such conditions, the intensity of training should be reduced so that you have time to reach the moment of supercompensation.

Don't listen to anyone! Anyone walking in the right direction will overtake someone running astray! But in order to understand how effectively a two-day training program works for you, you need to keep a training diary. Using a diary, you can track your progress, which will show whether the program is working for you or not. If you can gradually increase working weights without lengthening the rest time between sets, then the program is working, you are achieving supercompensation, and your muscles are growing. If you don’t keep a training diary, then it becomes impossible to track your progress. No one can accurately remember how many repetitions and with what weight he did in each approach in the previous workout. In addition, the result of not only the previous training day is important, but also the progress over a long time, so don’t be lazy, keep a diary, the diary will take your workouts in the gym to a new level, it will turn them into a training system!

It has already been said several times above about supercompensation, although, of course, in conditions where a two-day training program is preferred due to time, there is not much to choose from, although the program itself comes in several, so you can experiment with them. However, you should select a training program based on whether it allows you personally to achieve supercompensation or not. Supercompensation, in short, is a moment when the muscles become a little larger and stronger. You can read more about this on our website in an article devoted to this issue. Obviously, it is at this moment that progression of the load is possible, and it is the progression of the load that is the key factor that allows your muscles to grow. Hypertrophy of muscle fibers occurs because the body adapts to an ever-increasing load, as a result of which it is necessary to strive to increase working weights on the barbell.

Other basic concepts of any training program in the gym are: muscle time under load, workout duration, and rest time between approaches. Since a bodybuilder is training the body's ability to perform volumetric strength work, he needs to train the body's ability to provide muscles with energy through glycolysis. Training these muscle qualities most effectively stimulates hypertrophy of muscle fibers. In general, muscle fibers can be divided into glycemic, oxidative and high-threshold fast-twitch muscle fibers, the so-called fast muscle fibers.

It is most effective to train them all, because two muscles are always stronger than one! But, if we choose, then for a bodybuilder it is preferable to choose oxidative ones. To train them, the muscles should be under load for 40-50 seconds until failure is reached, the rest between sets should last 30-60 seconds, and the workout, no matter what you train, should last 40-60 minutes. Again we emphasize that within 40-50 seconds the muscles should reach positive failure, that is, a state where the athlete can no longer perform a single repetition with a given weight. This is why bodybuilders train in the range of 6-12 repetitions, since that is how many times the exercise must be performed in order for those same 40-50 seconds to pass. The duration of rest is regulated by the time required to restore glycogen in the muscles, and the duration of training is determined by the fact that during this time the athlete spends all testosterone, after which the effectiveness of the training drops sharply, and catabolism processes begin in the body.

Basic two-day training program

This version of the training program is designed to develop all muscle groups, but because there is not enough training, progress in each individual muscle group will be slow. The advantage of the program is that it allows you to develop small muscle groups, but the disadvantage is that large muscle groups will not receive enough load. First of all, the load will be insufficient for the leg muscles, since this muscle group is the largest in the human body, as a result of which it requires extensive and intensive training, but if you pay decent attention to your legs, then there will not be enough resources for other muscle groups. More precisely, in this case, you should train only large muscle groups, which, generally speaking, is reasonable, since small muscles will still progress, and, having gained total muscle mass, it will be much easier to pump up your arms in the future. But an option for training exclusively large muscle groups in a two-day split will be presented below.

Two-day training program - diagram

The first day – legs, chest, shoulders and biceps
Barbell Squats – 4 sets of 8 reps
Bench Press – 4 sets of 8 reps
Incline Press – 3 sets of 12 reps
Barbell rows to the chin – 4 sets of 12 reps
Hammers – 4 sets of 12 reps

Second day – latissimus dorsi, biceps and triceps
Bent-over barbell rows – 4 sets of 10 reps
Wide grip pull-ups – 4 sets as many times as possible
Superset:
Barbell Curls – 4 sets of 12 reps
Close grip press – 4 sets of 10 reps
Standing French Press – 4 sets of 12 reps

You may have noticed that biceps are trained twice a week. The fact is that all other muscle groups receive a load twice a week, since when training the chest, the triceps are also trained; during wide grip pull-ups, the shoulders are trained, just as they are trained during the bench press option, but the biceps trains only during lat training and in isolation. Thus, it turns out that one workout for each muscle group is light, and the second is hard. Enable heavy biceps workout It won’t work on the first training day, because the training will be too extensive, which is why it is necessary to include hammers in it.

But the legs are the weak link of this version of the two-day training program, although if you replace the barbell row with a deadlift, then you will be able to pump up your legs well, but then you will have to sacrifice the latissimus dorsi muscles. As for the extensor, which is trained by deadlifting, it is not very important for a bodybuilder, since the volume of the back is formed by the latissimus muscles, and not the extensor. On the other hand, you can try alternating: doing bent-over barbell rows one week and deadlifts the next. This way, you will have one week focusing on the legs and extensor muscles, and the other on the latissimus muscles. But in order to understand how effectively it works for you personally, you need to keep a training diary!

Two-day split for large muscle groups

First day – legs, chest and triceps
Barbell Squats – 4 sets of 8 reps
Leg press – 3 sets of 12 reps
Romanian Deadlift – 3 sets of 12 reps
Bench Press – 3 sets of 10 reps
Standing French Press – 3 sets of 12 reps

Second day – chest, latissimus dorsi and shoulders
Bench Press – 5 sets of 6 reps
Incline Press – 3 sets of 12 reps
Wide grip pull-ups – 4 sets of maximum reps
Barbell rows – 4 sets of 10 reps
Barbell rows to the chin – 3 sets of 12 reps