Tyler’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!

DAY 1

Superset:

12-12-10-10-8 Lat Pulldowns
12-12-10-10-8 Barbell Curl

Superset:

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

Superset:

4 x 10 Pullups
4 x 10 Reverse Barbell Curls

15-20 Minutes of Cardio

DAY 2

Superset:

4 x 10-12 Wide Grip Bench Press
4 x 10-12 Overhead Triceps Extension

Superset:

12-12-10-10-8 Dumbbell Flyes
12-12-10-10-8 Skullcrusher

Superset:

4 x Max Dips
4 x Max Pushups

DAY 3

5 x 5 Overhead Press
12-12-10-10-8 Dumbbell Press

Superset:

4 x 10-12 Dumbbell Front Raise
4 x 10-12 Dumbbell Lateral Raise

DAY 4

100 Dumbbell Goblet Squats
4 x 10-12 Back Squats
4 x 25-30 Leg Press

Superset:

4 x 12-15 Leg Extensions
4 x 12-15 Leg Curl

DAY 5

Superset:

4 x Max Pushups
4 x Max Chin-Ups

6 x 50 Sit Ups

20 minutes of cardio