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NegroPops
Banned
Mon:
Chest and Triceps - Heavy Chest, Light Triceps
Tue:
Back and Biceps - Heavy Back, Light Biceps
Wed:
Shoulders and Legs - Heavy Shoulders, Light Legs
Thurs:
Triceps and Chest - Heavy Tricep, Light Chest
Friday:
Biceps and Back - Heavy Bicep, Light Back
Saturday:
Legs and Shoulders - Heavy Legs, Light Shoulders
The idea behind the split is to hit each muscle group twice per week with one heavy workout, and one light workout. For an example, I will use the chest and tricep split. On Monday, the main focus will be chest, with an emphasis on strength and mass. So lifts will include Incline, Flat, and Decline Bench and Chest Dips. With reps between 6-8 reps. Then when you transition to hitting triceps, your focus is more on definition and endurance with exercises like Rope Pull-Downs and Kick-Backs, with the rep range between 12-15 reps.
Then later in the week when you are hitting Chest and Triceps, you switch Triceps to being the primary muscle group with emphasis on strength and mass. Exercises like Close Grip Bench, Skull Crushers, and Dips would be utilized, with a rep range of 6-8 reps. Then after hitting triceps heavy, you transition into Chest with an emphasis on definition and endurance. Exercises like incline and flat flies, and cable crossovers will be used with reps between 12-15 reps.
Chest and Triceps - Heavy Chest, Light Triceps
Tue:
Back and Biceps - Heavy Back, Light Biceps
Wed:
Shoulders and Legs - Heavy Shoulders, Light Legs
Thurs:
Triceps and Chest - Heavy Tricep, Light Chest
Friday:
Biceps and Back - Heavy Bicep, Light Back
Saturday:
Legs and Shoulders - Heavy Legs, Light Shoulders
The idea behind the split is to hit each muscle group twice per week with one heavy workout, and one light workout. For an example, I will use the chest and tricep split. On Monday, the main focus will be chest, with an emphasis on strength and mass. So lifts will include Incline, Flat, and Decline Bench and Chest Dips. With reps between 6-8 reps. Then when you transition to hitting triceps, your focus is more on definition and endurance with exercises like Rope Pull-Downs and Kick-Backs, with the rep range between 12-15 reps.
Then later in the week when you are hitting Chest and Triceps, you switch Triceps to being the primary muscle group with emphasis on strength and mass. Exercises like Close Grip Bench, Skull Crushers, and Dips would be utilized, with a rep range of 6-8 reps. Then after hitting triceps heavy, you transition into Chest with an emphasis on definition and endurance. Exercises like incline and flat flies, and cable crossovers will be used with reps between 12-15 reps.
