Originally posted by: lookintotrain
Date: September 03, 2010 at 11:12 PM
Source: https://forum.mmajunkie.com/threads/split-muscle-vs-full-body-workouts.29992/
Day 1 Chest and shoulders
3 x flat bench 6 - 8 reps to failure
3 x incline bench 6 - 8 reps to failure
3 x flat bench flys 6 - 8 reps to failure
3 x shoulder press 6 - 8 reps to failure
3 x lateral raises 6 - 8 reps to failure
3 x lateral raises 6 - 8 reps to failure
3 x tricep extensions 6 - 8 reps to failure
2 x pulldowns 18 - 20 reps not to failure
2 x curls 18 - 20 reps not to failure
Day 3 Legs
Day 3 Legs
2 x squats 6 -8 reps to failure
1 x squats 18 - 20 reps to failure
2 x leg press 6 - 8 reps to failure
1 x leg press 18 - 20 reps to failure
6 x calf raises
3 x leg curls
Day 5 Back and Arms
3 x pulldowns (or chins) 6 - 8 reps to failure
3 x bentover dumbbell rows 6 - 8 reps to failure
1 x cable rows 6 - 8 reps to failure
3 x dumbbell curls 6 - 8 reps to failure
1 x hammer curls 6 - 8 reps to failure
2 x dead lifts 6 - 8 reps to failure
1 x dead lifts 18 - 20 reps to failure
2 x dumbbell flat bench 18 - 20 reps not to failure
2 x lateral raises 18 - 20 reps
this is my current lift routine. It has put some size on me. The deal is I don't like putting more than 3 days into lifting because I want to focus on martial arts and body weight workouts on days I dont lift. So this one does it for me. Most importantly for me is the strength gain it seems each week I can lift a little more and getting stronger is better than a quick size gain.
