Ryujiin Posted June 15, 2021 Share Posted June 15, 2021 Just a split recently thrown up by Jeff Nipp's for anybody interested... All exercises Sets & Reps: Legs 1 Day 1: Squat: 3 Sets x 4 Reps (80% 1RM) Romanian Deadlift: 3 Sets x 10 Reps Single Leg Press: 3 Sets x 15 Reps Eccentric Leg Extension: 3 Sets x 10-12 Seated Leg Curls: 3 Sets x 10-12 Reps Standing Calf Raise: 3 Sets x 10-12 Reps *Decline Crunches: 2 Sets x 10-12 Reps *Long-Lever Planks: 2 Sets x 30s *SUPERSET* Push 1 Day 2: Bench Press: 3 Sets x 8 (72.5% 1 RM) Machine Shoulder Press: 3 Sets x 12 Dips: 3 Sets x 12-15 Reps Eccentric Skullcrushers: 3 Sets x 8-10 Egyptian Lateral Raise: 3 Sets x 12+MYO Cable Tricep Kickback: 3 Sets x 20-30 Pull 1 Day 3: Weighted Pull-Up: 3 Sets x 6 Reps Seated Cable Row: 3 Sets x 10-12 Reps Cable Pullover: 3 Sets x 15-20 Reps Hammer Cheat Curl: 3 Sets x 8-10 Reps Incline Dumbbell Curl: 2 Sets x 12-15 Legs 2 Day 4: Deadlift: 3 Sets x 3 Reps (80-85% 1RM) Hack Squat: 3 Sets x 10-12 Reps Single-Leg Hip Thrust: 2 Sets x 15 Reps *Nordic Ham Curl: 2 Sets x 10-12 Reps *Prisoner Back Extension: 2 Sets x 10-12 *SUPERSET* Single-Leg Calf Raise: 3 Sets x 8-10 Reps Weighted L-Sit Hold: 3 Sets Push 2 Day 5: Overhead Press: 4 Sets x 4 Reps (80%) Close-Grip Bench Press: 3 Sets x 10 Cable Crossover: 3 Sets x 10-12 + Drop Overhead Tricep Ext: 3 Sets x 10-12 Reps Lateral Raise 21’s: 3 Sets x 7/7/7 Neck Flexion/Extension: 3 Sets x 10-12 Pull 2 Day 6: Omni-Grip Lat Pulldown: 3 Sets x 10-12 Chest-Supported Row: 3 Sets x 10-12 Rope Facepull: 3 Sets x 15-20 Reps *Incline Dumbbell Shrug: 3 Sets x 15-20 *OPTIONAL* Reverse Pec Deck: 2 Sets x 15 + 10-15 Pronated/Supinated Curl: 3 Sets x 10/10 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.