Matt’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!

CHEST/BACK

CHEST

Bench Press  1 x 15@ 50%, 3 x 8-10 @ 75%, and 1 x 4-6 @ 85%

Incline Bench Press  4 x 10 @75%

Dumbell Pullover 5 x 12 (As heavy as possible with good form.)

BACK

Pull-ups 4 x 6 (Take 4 seconds to lower yourself down on each rep.)

Lat Pulldowns 5 X 15-20

Bent Over Row 2 x 10 Overhand Grip, 2 x 10 Underhand Grip

DEADLIFT

5 x 10 @ 50%

3 x 15-25 Standing (Bent Leg) Calf Raises

20 Minutes of Cardio (Keep heart rate between 120-140)

ARMS/SHOULDERS

SHOULDERS

Barbell Clean and Press 4 X 6-8

Dumbbell Lateral Raises 4 x 10* (Hold for 2 seconds at the top of each rep.)

Upright Row Warm up, then 10-6-4-3

Standing Military Press 4 x 8-12

ARMS:

Barbell Curl 4 X 8-12

Alternate Dumbbell Curl 4 x 10-12

Reverse Cable Curls 4 x 12

Dips 4 sets to failure (Add weight if you get more than 12 reps at bodyweight.)

Tricep Push-Up 4 x 20

Close Grip Dumbbell Bench 4 x 12

Wrist Curls 5 x 15

Reverse Wrist Curls 5 x 15

4 x 25 Weighted Russian Twists

4 x 25 Weighted Crunches

3 x 15-25 Standing (Bent Leg) Calf Raises

20 Minutes of Cardio (Keep heart rate between 120 -140.)

LEG DAY

 Back Squat 1 x 15 @ 50%, 1 x 15 @ 60%, 4 x 12 @ 75%

Seated Leg Extension 4 x 12

Seated Leg Curl 6 x 12

Hip Thrust 4 x 15 (Start around 200#) Hold for 2 seconds at the top of each rep.

 Standing (Straight Leg) Calf Raises 4 x 15

Standing (Bent Leg) Calf Raises 3 x 25