Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:
M&S Writers
Workout Description
This specific routine offers variety when compared to the various high volume muscle building workout routines. It is excellent for those looking to kick up their training a notch, while also maximizing recovery for optimum results. In brief, its a no BS routine, focusing on hitting muscular failure on all sets. When used correctly, it can be extremely effective.
Monday – Push Workout
Chest, Shoulders and Triceps
Exercise Sets Reps
Incline Dumbbell Bench Press 2 5-8
Dumbbell or Barbell Bench Press 2 5-8
Weighted Wide Grip Dip 2 5-8
Cable Crossovers 1 10-12
Seated Dumbbell Press 2 5-8
Dumbbell Lateral Raise 2 10-12
Close Grip Bench Press 2 5-8
EZ Bar Skullcrushers 2 5-8
Wednesday – Pull Workout
Back, Biceps and Traps
Exercise Sets Reps
Weighted Wide Grip Pull Up 2 5-8
One Arm Dumbbell Row 2 5-8
Seated Cable Row 2 5-8
Close Grip Pull Down 1 5-8
Barbell or Dumbbell Shrugs 2 10-12
Standing Barbell Curl 2 5-8
Standing Dumbbell Curl 2 5-8
Friday – Leg Workout
Legs and Abs
Exercise Sets Reps
Squat 2 5-8
Stiff Leg Deadlift 2 5-8
Leg Press 2 5-8
Leg Curl 1 10-12
Standing Calf Raise 2 10-15
Seated Calf Raise 2 10-15
Cable Crunch 2 10-12
Cable Torso Rotation 2 10-12