DAY 1- Back and Biceps
1. DEAD-LIFT
2. POWER CLEANS
3. Lat-pull downs or Pull ups
4. Bent over barbell rows
5. Barbell curls
6. Dumbbell curls
After four weeks, you start the cycle over and WEEK 1 becomes WEEK 5 and the others follow as 6,7, and so on.
Auxiliary lifts can be changed every 4 weeks to further avoid training plateaus from acclimation to the split scheme.
DAY 2- Chest, triceps and shoulders
2. Incline bench press
3. Dumbbell flies or press
4. Standing overhead barbell press
5. Side lateral raises
6. Blakey presses(close grip bench press half-way down to extension)
7. Lying french press
DAY 3- Legs
1.POWER SQUATS
2. Lunges
3. Leg extensions
4. Leg curls
5. Stiff-leg dead lifts
6. Calf raises
CORE LIFTS are to be done first and they are the lifts in all capitals listed above. The auxiliary lifts are to be done after the CORE LIFTS and can be done as compound and/or super sets.
WEEK 1- CORE LIFTS are done 3 sets of 3 repetitions after 1-2 warm up sets.
Auxiliary lifts are done 2 sets of 8-10 repetitions each.
WEEK 2- CORE LIFTS are done 3 sets of 5 repetitions after 1-2 warm up sets.
Auxiliary lifts are done 2 sets of 8-10 repetitions each.
WEEK 3- CORE LIFTS are done in three sets descending: 10, then 8, then 6 repetitions.
Auxiliary lifts are done 2 sets of 8-10 repetitions.
WEEK 4- CORE LIFTS are done in three sets descending: 5, then 3, then 1 repetition(s)
Auxiliary lifts are done 2 sets of 8-10 repititons.