22d • Real Talk
Gym split
I'm starting the gym next week but unfortunately i can only go 3x a week because of time. Lmk what you think of my full body split alongside cardio in the weekend 👇
Day 1: Heavy Horizontal Push & Width Focus
• Exercise 1: Barbell Squat or Leg Press 3 sets × 6–8 reps
• Exercise 2: Barbell or Dumbbell Bench Press 3 sets × 6–8 reps
• Exercise 3: Lat Pulldown 3 sets × 8–10 reps
• Exercise 4: Face Pulls 3 sets × 12–15 reps
• Exercise 5: Dumbbell Bicep Curls 3 sets × 10–12 reps
Day 2: Posture, Shoulders & Posterior Leg Focus
• Exercise 1: Lying or Seated Leg Curls 3 sets × 8–10 reps
• Exercise 2: Seated Cable/Machine Row 3 sets × 8–10 reps
• Exercise 3: Lateral Raises 3 sets × 12–15 reps
• Exercise 4: Overhead Tricep Extension 3 sets × 10–12 reps
• Exercise 5: Seated Calf Raises 3 sets × 12–15 reps
Day 3: Hypertrophy, Upper Chest & Arm Thickness Focus
• Exercise 1: Leg Extensions 3 sets × 10–12 reps
• Exercise 2: Incline Dumbbell Press 3 sets × 8–10 reps
• Exercise 3: Seated Dumbbell Shoulder Press 3 sets × 8–10 reps
• Exercise 4: Triceps Rope 3 sets × 10–12 reps
• Exercise 5: Hammer Curls 3 sets × 10–12 reps
2
11 comments
Gym split
skool.com/mantra
The #1 Hub for the Polished Gentleman.
Hair | Fashion | Fragrance | Gym | Skincare
Leaderboard (30-day)
1
+106
2
+51
3
+44
4
+41
5
+26
Powered by