Trust ProSource to fill all your supplement needs! Orders placed before 3pm EST ship same day. Want to speak to a customer representative? Our phones are open M-F 9-5. Click here for more information.
Training Split |
Option 1: |
Option 2: |
DAY |
BODYPARTS TRAINED |
BODYPARTS TRAINED |
1 |
Chest and Triceps |
Legs |
2 |
Back, Biceps and Forearms | Chest and Shoulders |
3 |
Legs and Abs | Rest |
4 |
Rest |
Back, Traps and Abs |
5 |
Rest |
Triceps, Biceps and Forearms |
6 |
Shoulders and Traps | Rest |
7 |
Repeat from Day 1 | Repeat from Day 1 |
BODYPART |
EXERCISE | SETS | REPS |
Chest |
Incline Bench Press Flat-Bench Dumbbell Press Decline Dumbbell Flye Parallel-Bar Dip |
4 4 3 3 |
12, 10, 8, 8 10, 10, 8, 6 10, 8, 6 10, 8, 6 |
Triceps | Close-Grip Bench Press Incline French Press Cable Pressdown |
4 4 3 |
12, 10, 8, 8 10, 10, 8, 6 10, 8, 6 |
Back |
Bent-Barbell Row T-Bar Row Wide-Grip Pulldown Seated Cable Row Back Extension |
4 4 3 3 3 |
12, 10, 8, 8 10, 10, 8, 6 10, 8, 6 10, 8, 6 20, 20, 20 |
Biceps | Standing Barbell Curl EZ-Bar Preacher Curl Seated Dumbbell Hammer Curl |
4 4 3 |
12, 10, 8, 8 10, 10, 8, 6 10, 8, 6 |
Forearms |
Barbell Wrist Curl Reverse Dumbbell Wrist Curl |
3 3 |
15, 12, 10 15, 12, 10 |
Legs |
Barbell Squat Leg Press Romanian Deadlift Leg Extension Lying Leg Curl Walking Dumbbell Lunge |
4 4 4 3 3 3 |
12, 10, 8, 8 10, 10, 8, 6 10, 10, 8, 6 10, 8, 6 10, 8, 6 10, 10, 10 |
Abs |
Reverse Crunch Decline Crunch |
4 4 |
20, 20, 20, 20 20, 20, 20, 20 |
Shoulders |
Seated Barbell Press EZ-Bar Upright Row Standing Dumbbell Lateral Raise Bent-Over Dumbbell Lateral Raise |
4 4 3 3 |
12, 10, 8, 8 10, 10, 8, 6 10, 8, 6 10, 8, 6 |
Traps |
Barbell Shrug Reverse Incline Bench Dumbbell Shrug |
4 3 |
15, 12, 10, 10 15, 12, 10 |