A bit of light cardio, followed by some dynamic exercises should be enough. This will help maximize your performance and minimize the risk of injury. This is a relatively strict upper/lower split, with a couple of exceptions: on your Lower 2 workout, you also do some direct ab and trap work, as adding them to your upper days will make these workouts even longer and more fatiguing.Īs far as warming up goes, you should always prepare your entire body for both types of workouts. What’s more, your muscles have enough time to recover before you have to train them again, and there aren’t many consecutive training days. This routine is fantastic for early to late intermediates, and you can use it to make great gains for many years.

Hanging Leg Raises – 3-4 sets of 10 to 20 reps.

Seated Machine Calf Raises – 3-4 sets of 12 to 20 reps.

Leg Extensions – 2-3 sets of 12 to 15 reps.

Unilateral Dumbbell Shrug – 3 sets of 8 to 15 reps.

Romanian Deadlift – 3 sets of 8 to 10 reps.

Dumbbell Tricep Kickbacks – 3 sets of 12 to 15 reps.

EZ-bar Bicep Curl – 3 sets of 10 to 15 reps.Bodyweight Push-ups – 2 sets of 10 to 20 reps.Cable Lat Pullovers – 3 sets of 10 to 15 reps.Standing Barbell Push Press – 3 sets of 8 to 12 reps.Incline Dumbbell Bench Press – 3 sets of 8 to 10 reps.Standing Smith Machine Calf Raises – 3 sets of 8 to 12 reps.Lying Hamstring Curls – 2-3 sets of 12 to 15 reps.Alternating Forward Lunges – 3 sets of 10 to 15 reps.Glute Ham Raises – 3 sets of 8 to 12 reps.Rope Cable Face Pulls – 2 sets of 15 to 25 reps.Overhead Dumbbell Tricep Extensions – 2 sets of 12 to 15 reps.Dumbbell Curl – 2 sets of 12 to 15 reps.Low Cable Chest Flyes – 2 sets of 12 to 15 reps.Seated Dumbbell Shoulder Press – 3 sets of 8 to 12 reps.Barbell Bent Over Rows – 3 sets of 6 to 10 reps.Barbell Bench Press – 3 sets of 6 to 10 reps.

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