i got this from Derek Charlebois bio. Only thing I do different is I added 20 mins of light cardio after weights for faster fat loss.
My current training split is as follows:
Monday- Back
Deadlift 3 X 3-6
Bent Over Row 3 X 6-10
Pull-Up 3 X 6-10
Seated Cable Row 3 X 6-10
Lat Pulldown 3 X 6-10
Straight-Arm Pulldowm 3 X 10-15
Back Extension 3 X 10-15
Tuesday- Chest
Bench Press 3 X 3-6
Incline Press 3 X 6-10
Dips 3 X 6-10
Incline Smith Press 3 X 6-10
Cable Flies 3 X 10-15
Cable Crossover 3 X 10-15
Wednesday- Legs
Squats 3 X 3-6
Seated Calf Raise 3 X 3-6
Stiff Leg Deadlift 3 X 3-6
Standing Calf Raise 3 X 8-12
Leg Press 3 X 8-12
Leg Extension 3 X 8-12
Leg Curl 3 X 8-12
Thursday- Delts+Traps
DB Shoulder Press 3 X 3-6
BB Shrug 3 X 3-6
DB Side Lateral 3 X 6-10
DB Shrug 3 X 6-10
Rear Lateral 3 X 6-10
Behind Back Smith
Shrug 3 X 6-10
Friday- Arms
Barbell Curl 3 X 6-10
Close Grip Bench 3 X 6-10
DB Curl 3 X 6-10
Skull Crusher 3 X 6-10
Cable Curl 3 X 6-10
Tricep Pressdown 3 X 6-10
BB Forearm Curl 3 X 6-10
Hammer Pincher 3 X 6-10
I do 30 minutes of cardio before EVERY workout. I do this (1) for health (2) to warm my
body up (3) to keep fat gain down. After cardio I do an ab/core warm-up/strengthen
circuit consisting of roman chair crunches, reverse leg raises, hanging leg raises, back
extensions, and torso twists. Just 1 set of 15 reps to get my core, specifically my lower
back, ready for weight training.
