Christopher’s Current Training Split

Remember: Use a weight heavy enough to challenge yourself, but maintain good form. One minute rest between sets in the "Strength" portion of your workout. Stretch!

BACK/BICEPS

Superset:

5 X 10-12 Lat Pulldowns
4 X 10-12 Barbell Curl

Superset:

4 x 10-15 Seated Row
4 x 10-15 Alternate Dumbbell Curls

CHEST/TRICEPS/CORE

Superset:

4 x 12-15 Dumbbell Bench Press
4 x 10-12 Overhead Triceps Extension

Superset:

4 x 10-12 Dumbbell Flyes
4 x 10-12 Skullcrusher

Superset:

4 x Max Bench Dips
4 x Max Pushups

CORE:

4 x 25 Russian Twists

4 x 25 Weighted Crunches

SHOULDERS

LEGS