Here is my split and the type of workouts that I do that works for me pretty damn well especially when I do an 8 week cut for summer. Thought I would share this with you all. Let me know if you have any questions.
WORKOUT
Day 1-Chest and calves
Day 2-Back and abs
Day 3-Rest
Day 4-Shoulders and calves
Day 5-Biceps triceps and forearms abs
Day 6-Legs
Day 7-Rest
NOTE:
1. ON THE WARM UP SETS, MAKE SURE NOT TO TIRE YOURSELF OUT. THE GOAL IS TO WARM UP YOUR JOINTS TO PREPARE FOR THE HEAVY WORKING SETS.
2. ON ALL WORKING SETS, MAKE SURE TO NOT REACH FAILURE PRIOR THE LAST SET. YOU SHOULD HAVE 1 REPS IN THE TANK. ON THE LAST SET GIVE IT ALL YOU GOT! THE LAST SET SHOULD BE INTENSE!
3. IF YOU CAN GO PAST THE ASSIGNED REPS, THE WEIGHT IS TOO LIGHT AND YOU NEED TO GO HEAVIER THE FOLLOWING WEEK.
4. ON THE EXTREME FAILURE EXERCISES, MAKE SURE TO DO IT ONLY ON THE 1ST EXERCISE and 3rdEXERCISE
5. FEEL FREE TO CHANGE EXERCISES IF YOUD LIKE. JUST MAKE SURE TO TARGET THE SAME AREA IF YOU DECIDE TO SWITCH AN EXERCISE.
6. HAVE FULL CONTROL ON THE ECCENTRIC AND EXPLODE ON THE CONCENTRIC.
Week 1: force reps or til failure
Week 2: partials
Week 3: partials
Week 4: drop sets
Week 5: force reps or til failure
Week 6: rest pause n partials after last rest pause set
Week 7: drop set n static hold last drop set. Have parter apply resistance
Week 8: force reps or til failure
EXAMPLE:
BARBELL BENCH PRESS
WARM UP
135 x 5 reps
185 x 5 reps
225 x 5 reps
WORKING SET
3 sets of 275 x 6-12 reps
Chest-
Incline Dumbbell press, dumbbell flat press, or machine chest press
Warm up sets-1 x 6 reps
Working sets-3 x 8-12 reps(go ¾ up on the press)
Flat barbell press or incline flat press
(On flat touch your chest. On incline, don't touch your chest. Bring it down 2 inches apart from your chest
Warm up sets-3 x 6 reps
Working sets-4 x 6
Incline hammer strength press, decline hammer press, or hex press
Warm up sets-1 x 6 reps
Working sets- 3 x 8-12 reps
Incline dumbbell flyes
Warm up sets-1 x 6
Working sets-3 x 12-15
Back-
Lat pulldown, close grip lat pulldown, pull ups, or chin ups
Warm up sets-3 x 6 reps
Working sets-3 x 8-12 reps
Barbell row
Warm up sets-3 x 6 reps
Working sets-4 x 6 reps(control the negative and explode hard when you row)
Hammer strength Machine row, low cable row, dumbbell pull overs, or straight arm pull downs
Warm up sets-1 x 6 reps
Working sets-3 x 8-12 reps
Meadows row, dumbbell row, single arm cable row, or single arm hammer strength row
Warm up sets-1 x 5-10 reps
Working sets-3 x 8-12 reps
Deadlifts/rack pulls
Warm up sets-3 x 6 reps
Working sets-3 x 6-8 reps
Or
Weighted hyperextensions
Working sets-3 x 15-20 reps
Shoulders-
Dumbbell/machine lateral raises
Warm up sets-1 x 6 reps
Working sets-4 x 8-12 reps
Bent over lateral raises or reverse pec dec-
Warm up sets-1 x 5-10 reps
Working sets-4 x 15 (flex hard for a second on the end of the movement)
Dumbell shoulder press or machine press-
(For dumbbell press, go ¾ up. On machine press squeeze hard at the top)
Warm up sets-3 x 6 reps
Working sets-4 x 10
Front raises (with dumbbell are cable)-
Warm up sets-1 x 6 reps
Working sets-3 x 8-12 reps
Smith machine shrugs-
Warm up sets-1 x 6 reps
Working sets-3 x 8 reps
BICEPS
(On all bi do exercises, control the negative and flex hard on the top of the movement. Keep the tension)
EZ bar preacher curl-
Warm up sets-2 x 5-10 reps
Working sets-4 x 10-12 reps
Alternating dumbbell curls or preacher curls
Warm up sets-1 x 6 reps
Working sets-4 x 10-12 reps
Hammer curls-
Warm up sets-1 x 6 reps
Working sets-4 x 10-12 reps
Triceps
EZ bar skull crusher-
Warm up sets-2 x 6 reps
Working sets-4 x 12-15 reps
Rope pressdowns-
Warm up sets-1 x 6 reps
Working sets-4 x 12-15 reps
Overhead cable/dumbbell extensions
Working sets-4 x 12-15 reps
(Forearms)
Dumbbell reverse wrist curls-2x 20-30
Dumbbell wrist curl-2 x 20-30
Legs-
Seated/Lying Hamstring curl
Warm up sets-2 x 10 reps
Working sets-4 x 10-15 reps
Barbell squats
Warm up sets-3x 5-10 reps
Working sets-4 x 6-8 reps
Leg extensions or Bulgarian split squats
Warm up sets-1 x 6
Working sets-3 x 10 reps (flex hard for a second on the top
Of the movement for leg extensions)
Leg press/hack squats
Warm up sets-3 x 6 reps
Working sets-3 x 10 reps
Stiff leg Deadlifts
Warm up sets-1 x 6
Working sets-3 x 12-15 reps
(Calves)
standing calf raises-
Warm up sets-2 x 10 reps
Working sets-4 x 10-15 reps
Seated calf raises-
Warm up sets-1 x 10 reps
Working sets-4 x 10-15 reps
(Abs)
Crunches-
2 sets of 20-30 reps
Russian Twist with a 5-10 lbs medicine ball-
2 sets of 20-30 reps each side
Leg lifts on a decline bench-
2 sets of 20-30 reps
Techniques for extreme failure
Force reps-once you are about to fail, have someone spot you by slightly helping you hit 3-5 more additional reps
Drop sets-decrease the weight by 5-10 lbs and rep until failure(reps should be anywhere from 6-10 reps)
Repeat this 3 times
Rest n pause-once you reach failure, put the weight down and take 10 deep breaths, pick up the weight then rep tilfailure. Repeat this until you are unable to do one rep.
Static hold-once you reach failure hold the weight as long as you can on the point where your muscles are most contracted in.
Partials-after failure, try and push little baby reps until you can't rep any more.
