Training Split
Tips:
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For top set exercises: warm-up
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Eg. Squat (lower body compounds)
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10 reps @ 20kg (ie. barbell only)
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5 reps @ 30kg (~40-50% of top set weight)
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3 reps @ 40kg (~60-70%)
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2 reps @ 50kg (~80-90%)
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Top set: 60kg @ 6-12 reps
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Eg. Incline dumbbell press (upper body compounds)
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10 reps @ 10kg (~50% of top set weight)
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Top set: 20kg @ 6-12 reps
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For supersets: no rest in between the 2 given exercises.
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Rest approx. 5 mins in between exercises.
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When you train alone at 1 set, have a mindset that you have only one chance to
pull it off. In other words, [1] hyper-focus on your form and technique, and [2] train to
absolute failure without cheating.
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Pick and test the weight that helps you achieve the 2 objectives mentioned in a
given exercise.
Format:
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Sets x repetitions exercise.
Monday: Chest & Back
1x8-12 lat pull-down
1x5-10 incline dumbbell press
1x8-12 seated rows
1x10-15 seated pec-deck
1x10-15 lat pull-overs
Wednesday: Legs
1x6-12 squat (top set)
1x8-12 hamstring curls
1x10-15 leg press (top set)
1x10-15 leg extensions
Friday: Shoulders & Arms
1x6-10 machine shoulder press
1x5-10/6-12 barbell bicep curls/tricep pushdown (superset)
1x15-20 cable lateral raises
1x6-12 hammer curls/tricep extensions (superset)
1x15-20 reverse pec-deck