Workout Splits

• Legs – Leg Press, Calf Raises
• Chest – Incline Bench Press, Pec Deck Fly
• Back – Lat Pull Down, T-Bar Rows
• Shoulders – Shoulder Press, Lateral Raises
• Arms – Dumbbell Curl, Triceps Pushdown
• Abs – Crunches, Leg Raises

Take a break and let your muscles recover.

• Legs – Leg Press, Calf Raises
• Chest – Incline Bench Press, Pec Deck Fly
• Back – Lat Pull Down, T-Bar Rows
• Shoulders – Shoulder Press, Lateral Raises
• Arms – Dumbbell Curl, Triceps Pushdown
• Abs – Crunches, Leg Raises

Stretch, hydrate, or go for a light walk.

• Legs – Leg Press, Calf Raises
• Chest – Incline Bench Press, Pec Deck Fly
• Back – Lat Pull Down, T-Bar Rows
• Shoulders – Shoulder Press, Lateral Raises
• Arms – Dumbbell Curl, Triceps Pushdown
• Abs – Crunches, Leg Raises

Recovery day. Consider foam rolling or yoga.

Enjoy your rest day. Prepare for the week ahead.

• Chest – Flat Bench Press, Chest Press
• Back – Seated Cable Row, Reverse Pec Deck Fly
• Shoulders – Front Raises, Face Pulls
• Biceps – Hammer Curls, Concentration Curls
• Triceps – Skull Crushers, Overhead Extension

• Quads/Glutes – Hack Squats, Leg Extension
• Calves – Calf Raises
• Hamstrings – Optional (add Romanian Deadlift if available)
• Abs – Russian Twists, V-Sits

Focus on recovery. Light stretching is encouraged.

• Chest – Flat Bench Press, Chest Press
• Back – Seated Cable Row, Reverse Pec Deck Fly
• Shoulders – Front Raises, Face Pulls
• Biceps – Hammer Curls, Concentration Curls
• Triceps – Skull Crushers, Overhead Extension

• Quads/Glutes – Hack Squats, Leg Extension
• Calves – Calf Raises
• Hamstrings – Optional (add Romanian Deadlift if available)
• Abs – Russian Twists, V-Sits

Recovery day. Rest or do light cardio.

Rest and plan your upcoming training cycle.

• Incline Bench Press, Flat Bench Press, Shoulder Press, Lateral Raises, Triceps Pushdown, Overhead Extension

• Lat Pull Down, T-Bar Rows, Seated Cable Row, Reverse-Pec Deck Fly, Dumbbell Curls, Hammer Curls

• Hack Squats, Leg Press, Leg Extension, Calf Raises, Leg Raises, Russian Twists

Rest and plan your upcoming training cycle.

• Incline Bench Press, Flat Bench Press, Shoulder Press, Lateral Raises, Triceps Pushdown, Overhead Extension

• Lat Pull Down, T-Bar Rows, Seated Cable Row, Reverse-Pec Deck Fly, Dumbbell Curls, Hammer Curls

• Hack Squats, Leg Press, Leg Extension, Calf Raises, Leg Raises, Russian Twists