Noah’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

4 X 12-15 Bench Press

4 X 12-15 Incline Dumbbell Press

4 X 12-15 Dumbell Pullover

BACK

4 X 15-20 Lat Pulldowns 

4 x 8-10 Pull-ups

4 x 15 Bent Over Row

DEADLIFT

5 x 10

ARMS/SHOULDERS

SHOULDERS

4 X 10-12 Dumbbell Front Raise

4 x 12 Dumbbell Lateral Raises

SHOULDERS

4 x 12 Upright Row

4 x 15 Standing Military Press

ARMS:

6 X 12 Barbell Curl

6 X 12 Alternate Dumbbell Curl

6 x 12 Dips

6 x 12 Triceps Push Ups

3 x 15 Wrist Curls

3 x 15 Reverse Wrist Curls

LEGS

5 x 12-15 Back Squat @ 75% of 1 Rep Max (* Increase by 5 pounds each week)

4 x 12-15 Seated Leg Extensions

4 x 12-15 Seated Leg Curls

4 x 20-25 Barbell Glute Bridge

3 x 15 Standing Calf Raises

3 x 25 Standing Bent Leg Calf Raises*