Rosko's 12 day split

[rosko234]

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

[donoh]

Keep it up

[rosko234]

did quads/calves today

great workout I did leg press to leg extensions. Did both for 4 sets 12-15 reps.

calves did 6 sets 15-20 reps

squats did 4 sets 12-15 reps

20 minutes of HIIT on treadmill

Ifeel great after the workout can't wait for back tomorrow.

I'm post my diet at the bottom. By the way I am cutting.


Breakfast: 2 scoops nitro-tech
1 cup of cottage cheese

Mid-morning snack: 2 scoops GNC Pro performance

Lunch:1 Chicken Breast
1 water bottle
1 pc string cheese
1 cup yogurt

mid-evening snack:tuna

Dinner:sirloin patty
1 cup brown rice

pre-workout meal:2 scoops of cell-tech creatine

post-workout meal:2 scoops of nitro-tech

before bed:2 tablespoons of pb

[rosko234]

Good back workout today guys. But right in the beginning i had a spasm in my back. So good thing i have rest tomorrow. I followed my diet perfectly today.