My split is from Hola Bola if anyone is wondering.
I'm currently weighing around 200-205. I'm 14 and 6 feet 1 inches tall. I am cutting right now and hope to lose a lot of bodyfat. Then after summer i would like to bulk.
And here is the split i am doing by Hola Bola:
1. Biceps/Triceps/Abs = DB Curls-Cable Pressdowns, Low Cable Curls-Skullcrushers,bb curls-one armed cable pressdowns, Wrist Curls/Ab Work
2. Quads/Calves = Squats, Lunges, leg press, Leg Extensions, Calf Raises
3. Back = Wide grip pulldowns,close-grip pulldowns,t-bar rows,bb rows
4. Off Day
5. Chest/Shoulders = Bench press-standing military press, incline db press-side lateral raises,pec deck- arnold press, flat db press-bent over lateral raises
6. Traps/Legs/Calves = Deadlifts,leg press, Squats, Smith Machine Shrugs,leg extensions, seated calve raises, db shrugs
7. Biceps/Triceps/Abs = BB Curls-skullcrushers,Hammer curls- tricep pushdowns, preacher curls-one hand pushdowns,hammer curls-machine tricep pushdown
8. Off Day
9. Back = Wide grip pulldowns,close-grip pulldowns,t-bar rows,bb rows
10. Hamstrings/Calves = hamstring curls, SLDL's, Leg Press, Calf Raises, Hyperextensions
11. Shoulders/Chest = DB Shoulder Press, Side/Rear Laterals, bent over side laterals, Barbell Military Press
12. Off Day
Thread: Rosko's 12 day split