Best Workout Routine Split Sets and Reps - Mike Thurston, Justin St Paul and Ross Dickerson
4 Day Split Sets and Reps - Mike Thurston
DAY 1 - CHEST & SHOULDERS
DAY 2 - REST
DAY 3 - BACK
DAY 4 - REST
DAY 5 - ARMS & ABS
DAY 6 - LEGS
DAY 7 - REST
DAY-1: CHEST and SHOULDERS
CHEST
- Flat Bench Press 4 x 8-10
SHOULDERS SUPERSET
- Lateral Raises 4 x 10
- Plate Front Raise 4 x 10
CHEST SUPERSET
- Cable Press 4 x 10
- Cable Fly 4 x 10
SHOULDERS
- Alternating DB Press 4 x 10 each side
CHEST SUPERSET
- Close Grip DB Press 4 x 10 (failure on final set)
- Push Ups 4 x 10 (failure on final set)
SHOULDERS
- Cable Raise 4 x 15 (dropset final set)
DAY-2: REST
DAY-3: BACK
Bodyweight Pull Up 3/4 sets
Barbell Row on Incline Bench 4 x 8
Superset
- T Bar Row 4 x 10
- Lying DB Pullback 4 x 10
Alternating Cable Pull 4 x 10 each side
Rack Pull with Shrug 4 x 10
Seated Cable Row 4 x 10
DAY-4: REST
DAY 5 -ARMS & ABS
BICEPS SUPERSET
- Bodyweight Pull Up 3 x 10
- Seated Dumbbell Curl 3 x 10
TRICEPS SUPERSET
- EZ Bar Extensions 3 x 10
- Close Grip Press 3 x 10
BICEPS SUPERSET
- EZ Bar Reverse Curl 3 x 10
- Spider Curls 3 x 10
TRICEPS SUPERSET
- Dips 3 x 10
- Rope Extensions 3 x 10
ABS
Hanging Crunches - 4 x 10
V Sit Crunches - 4 x 10
CORE
HIIT Battle Ropes 10 mins, 45 sec working, 15 sec rest
DAY 6 - LEGS
Front Squats 3 x 10
Bulgarian Split Squat 3 x 12 each leg
Lying Leg Curl 3 x 10
SUPERSET
- Stiff Leg Deadlift 3 x 10
- Step Ups 3 x 10
Dumbbell Squats 4 x 10 (to failure on final set)
Walking Lunges 3 x 12 steps
Calf Raises 30 reps (with hold every 10 reps)
5-Day Split Sets and Reps - Justin St Paul
Day 1 - BACK & BICEPS
Day 2 - LEGS
Day 3 - SHOULDERS
Day 4 - REST
Day 5 - LEGS
Day 6 - CHEST & TRICEPS
Day 7 - REST
Day 1 - BACK & BICEPS
BACK
- Weighted Pull Ups 4 x 6
Superset
- Bent Over Row 3 x 8
- Incline Bench DB Row 3 x 10
- Wide Grip Pull Downs 4 sets x 20, 16, 12, 8 dropping weight
- Rope Pull Overs 3 x 10
- Seated Row 3 x 10-12
Superset
- Rack Pull 4 x 8
- Trap Raise 4 x 8
BICEPS
- Concentration Curl 4 x 10
- Zottman Curl 4 x 10
Day 2 - LEGS
Squats 4 x 6-8
Leg Press 4 x 20
Superset
- Leg Extensions 4 x 8-10
- Lying Leg Curl 4 x 8-10
Superset
- Good Mornings 3 x 8-10
- Reverse Lunges 3 x 8-10
Superset
- Stiff Leg Deadlift 4 x 8-10
- Glute Hamstring Raise 4 x 8-10
Front Squat 3 x 16
Day 3 - SHOULDERS
Dumbbell Press 4 sets - adding weight, 20, 18, 12, 8 reps
Lateral Raises
- partial reps heavy 4 x 8
- full reps lower weight 4 x 8
Superset
- Incline Front Raise 3 x 8
- Face Down Front Raise 3 x 8
Superest
- Face Pulls 3 x 6
- Lying Rear Delt Fly 3 x 12
Single Arm Cable Raise 3 x 8
ADDED LEG DAY
Front Squats (elevated heels) 5 x 8
Leg Press (feet high & wide) 4 x 8
Superset
- Hack Squats 4 x 10
- Sissy Squats 4 x 10
Superset
- Leg Extensions 4 x 10
- Trap Bar Deadlift 4 x 20
Superset
- Lying Leg Curl 4 x 8
- Bulgarian Split Squat 4 x 8
Day 6 - CHEST & TRICEPS
Incline Dumbbell Press 4 x 10-12
Superset
- Cable Flys 3 x 16
- Tricep Push Downs 3 x 16
Superset
- Dumbbell Pull Overs 3 x 10
- Lying DB Extensions 3 x 10
Dips 3 x 10
Superset
- Pec Dec Fly 3 x 16
- Rope Extensions 3 x 10
Machine Press 3 x 10-12
3 Day Split Sets and Reps - Ross Dickerson
Day 1 - PUSH DAY - Chest, Shoulders, Tricep
Day 2 - REST
Day 3 - PULL DAY - Back & Biceps
Day 4 - REST
Day 5 - LEG DAY - Hamstrings, Glutes, Quads, Calves
Day 6 - REST
Day 7 - REST
Day 1 -PUSH DAY
SHOULDERS
- Military Press 4 X 6-8
- Lateral Raises 4 X 8
- Plate Raises 3 X 12
- Shrugs 5 X 10
CHEST
- Incline Dumbbell Press 4 X 8-10
- Machine Press 3 X 10-12
- Dumbbell Flys 4 X 8
CHEST/TRICEPS
- Dips 3 X 10-12
TRICEPS
- Overhead Extensions 4 X 8
- Tricep Kickbacks 3 X 10-12 (each arm)
Day 2 - REST
Day 3 -PULL DAY
BACK
- Bodyweight Pull Up 4 X 6-8
- Bent Over Rows 4 X 6-8
- Close Grip Pull Down 3 X 12
- Straight Arm Pull Downs 3 X 12
BICEPS
- EZ Bar Curls 4 X 8
- Cable Curls (across body): 3 x 12 (each arm)
Day 4 - REST
Day 5 - LEG DAY
Squats 4 X 8
Machine Press (Single Leg) 3 x 10 each leg
Leg Extensions 4 X 8-10
Machine Curls 3 X 12
Machine Calf Raises 5 X 10
Walking Lunges with Dumbbells 3 X 12 steps
Day 6 REST
Day 7 REST
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