Sid’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

4 x 8-12 Pullups 

** Hook the purple band around the bar and place one foot into the band for assistance. Focus on really using the articulation of your shoulders blades to drive this movement. Control the movement on the way down to ensure that you are progressively building your strength through this exercise.

CHEST

Incline Bench (80# for working set), Decline Bench (80# for working set), or Bench Press (125# for working set)

Warm Up: Set of 8, Set of 6, Set of 4, and Set of 2. Start with a weight that’s fairly easy and increase each set.

4 working sets of 8, Rest 1-2 minutes between each set.

Superset:

Perform 1 set of each movement before moving onto the next set. Rest 30 seconds between exercises and 1 minute between sets.

4 X 12 Dumbbell Pullover

4 x 12 Dumbbell Flyes

40 Incline Pushups * In as few sets as possible. (To achieve the incline, place your hands on the top of the bench and your feet on the ground. Lower your chest to the bench, or at least 90 degrees each rep.)

Your goal is to reduce the amount of sets to complete the push ups each week.

SHOULDERS

Seated Barbell Military Press (Working sets of 60# to start)

Warm Up: Set of 8, Set of 6, Set of 4, and Set of 2. Start with a weight that’s fairly easy and increase each set.

4 working sets of 8, Rest 1-2 minutes between each set.

Superset:

Perform 1 set of each movement before moving onto the next set. Rest 30 seconds between exercises and 1 minute between sets.

4 x 12 Dumbbell Front Raise *(Hold for 1 second at the top of each rep.)

4 x 12 Dumbbell Lateral Raise *(Hold For 1 second at the top of each rep.)

Superset:

Perform 1 set of each movement before moving onto the next set. Rest 30 seconds between exercises and 1 minute between sets.

4 X 15  Lying Rear Delt Raise

4 x 20 Barbell Shrug

LEGS

Back Squat (working sets of 145# to start)

Warm Up: Set of 8, Set of 6, Set of 4, and Set of 2. Start with a weight that’s fairly easy and increase each set.

4 working sets of 8, Rest 1-2 minutes between each set.

3 x 15 Leg Extensions (70#)

3 x 15 Seated Leg Curls (80#)

1 warm up set of 15, and 3 sets of 12 Hip Thrust (105#)

3 x 15 Calf Raises (110# on Smith Machine and 25 with Dumbbells)

ARMS (BICEPS & TRICEPS)

Biceps:

3 x 12 Barbell Curls

 

3 x 15 Concentration Curls

 

3 x 12 Incline Hammer Curls

Triceps:

4 x 8-12 Dips* (Use the matador. Use the blue or purple band as you see fit for assistance.)

 

3 x 15 Triceps Rope Pushdowns

 

3 x 15 Dumbbell Skullcrusher