Anthony’s Current Training Split

Remember: Use a weight heavy enough to challenge yourself, but maintain good form.

Back & Arms

Superset:

Perform 1 set of each before moving onto the next set. Rest 1:30 between sets.

4 X 12+ Seated Row (Wide Grip)

4 x 12 Dumbbell Front Raise

Superset:

Perform 1 set of each before moving onto the next set. Rest 1 minute between sets.

4 X 12 Lat Pulldowns

4 x 12 Biceps Cable Curl

Superset:

Perform 1 set of each before moving onto the next set. Rest 1 minute between sets.

4 x 12 Seated Row

4 x 12 Rope Triceps Pushdown

CORE + Cardio

4 x 20 Crunches

15 Minutes of Cardio

Chest & Shoulders

4 x 10+ Push Ups *Rest 1.5 minutes between each set.

4 x 12 Barbell Military Press *Rest 1 minute between each set.

 

4 x 12 Dumbbell Bench Press *3 counts down, 1 count hold, 1 count up.

Rest 1:30 between sets.

4 x 12 Dumbbell Lateral Raise *2 counts up, 2 counts down.

Rest 1:30 between sets.

CORE + Cardio

4 x 20 Russian Twists

15 Minutes of Cardio

Chest & Arms

4 x 10 Smith Machine Bench Press
Rest 1:30 between sets.

4 x 12 Cable Fly

Rest 1 minute between sets.

Superset:

Perform 1 set of each before moving onto the second set. Rest 1 minute between sets.

4 x 12 Barbell Curl

4 x 12 Standing Dumbbell Triceps Extensions

CORE + Cardio

2 x 1 minute Plank 

15 Minutes of Cardio

LEGS

4 x 15 Dumbbell Goblet Squats *Rest 1 minute between each set.

4 x 12 Seated Leg Curl *Rest 1 minute between each set.

4 x 15 Dumbbell Glute Bridge *Rest 1 minute between each set.

4 x 15 Toes Elevated Dumbbell Calf Raise *Rest 1 minute between each set.