BODYBUILDING SPLIT

DAY 1  /  PUSH A

FLAT DUMBBELL PRESS
TRICEPS EXTENSIONS

CROSSOVERS

BAR TRICEPS EXTENSION

SEATED LATERAL RAISES

DAY 2 / PULL A

DEAD-LIFT ROWS

CHIN-UP

SHRUG'S

INCLINE CURLS

CROSSOVER FLY

DAY 3 / LEGS A

BARBELL BACK SQUAT

LEG PRESS

REVERSE HYPERTENSION

OR

HIP THRUSTS

CALF RAISES

DAY 4 / PUSH B

INCLINE DUMBBELL PRESS

TRICEPS EXTENSIONS

CROSSOVER / SEATED FLY

DIPS TO FAILURE

SEATED LATERAL RAISES

DAY 5 / PULL B

DEAD-LIFT

REVERSE GRIP ROWS

PULL UPS

1 ARM ROWS

CROSSOVER FLY

DAY 6 / LEGS B

FRONT SQUAT

ROMANIAN DEAD-LIFT

INCLINE SIT-UPS TO FAILURE

DUBBELL REVERSE LUNGE

LEG EXTENSIONS

HANGING LEG RAISES