Training Split from a Pro

[Carlos_E]

A friend of mine who's a Pro wrote this for me... I thought I would share.


Monday
Quads – 12 sets total
Close Stance Leg Press
Close Stance Hack Squats (ass to floor)
Leg Extensions
Squats or Front Squats

Tuesday
Chest – 9-12 sets total
Incline Barbell or Dumbells
Incline Flys
Dips
Machine Press

Triceps 9 Sets Total
Overhead Extensions (dumbbell or cable)
Push Downs or Reverse Push Downs
Kickbacks or Dumbell Extensions


Wednesday
Off

Thursday
Back – 4 Exercises, 3-4 Sets Total
Deadlifts
Barbell row
Dumbell Row
Chins
Seated Rows
Pullovers
Pull downs

Traps
4 Sets of Shrugs


Friday
Delts – 9-12 sets total
Bar or Dumbell Press
Side Lateral Raises
Upright Rows

Biceps 9-12 sets total
Barbell Curls
Machine Preacher or Dumbells
Hammer Curls

Saturday
Hamstrings - 4 Exercises, 3-4 Sets Total
Still Leg Deadlifts
Standing Leg Curls
Laying Leg Curls
Seated Leg Curls

Sunday
Off


QUAD WORKOUT

Leg Extensions
Set 1 – 10 to 12 reps
Set 2 – 10 to 12 reps

Hack Squats - Close Stance (knees and feet together)
Pyramiding up
Set 1 – 8 to 12 reps
Set 2 – 8 to 12 reps
Set 3 – 9 to 12 reps (Set 3 being max weight)
Pyramiding down (drop a plate each set)
Set 4 – 6 reps
Set 5 – 4 to 6 reps
Set 6 – 4 to 6 reps
Set 7 – 6 to 8 reps

Leg Press - Close Stance (knees and feet together)
Pyramiding Up (Set 3 being max weight)
Set 1 – 8 to 12 reps
Set 2 – 8 to 12 reps
Set 3 – 8 to 12 reps

Free Squat - Deep
Set 1 – 8 to 12 reps
Set 2 – 8 to 12 reps

Front Squats - Close Stance (knees and feet together)
Set 1 – 12 to 15 reps
Set 2 – 12 to 15 reps