New Split Routine

[Matt Z]

Monday = chest, delts, abs/obliques
Tuesday = back, traps, forearms
Wednesday = rest
Thursday = biceps, triceps, abs/obliques
Friday = quads, hamstrings, calves
Saturday = rest
Sunday = rest

[Matt Z]

In this routine everything gets worked once a week, except biceps and triceps which get worked twice (once directly and once indirectly). This should work out well, since my arms always recover more quickly than my chest, shoulders and legs.

Also, some of you may notice that Monday is a push workout, while Tuesday is a pull workout. Then on Thursday and Friday I train opposing muscle groups.

[Gsus]

im curious what u do for each exercises reps and sets

[Matt Z]

WORKOUT # 1
CHEST
Barbell Bench Press = 4-5 sets/1-12 reps
Incline Barbell Press = 3 reps/1-12 reps

DELTS
Seated Dumbbell Press = 3 sets/5-12 reps
Dumbbell Lateral = 3 sets/10-12 reps
Bent-over Lateral = 3 sets/10-12 reps

ABS/OBLIQUES
Vertical Leg Raise = 3 sets/15-25 reps
Dumbbell Side Bend = 3 sets/25 reps

[Matt Z]

WORKOUT # 2
BACK
45-degree Barbell Row = 4-5 sets/3-12 reps
Wide-grip Chin-up = 3 sets/ 3-12 reps
Incline T-bar Row = 3 sets/ 8-12 reps

TRAPS
Barbell Shrug = 3 sets/08-12 reps
Prone Incline Shrug = 3 sets/08-12 reps

FOREARMS
Standing Wrist Curl = 3 sets/12-15 reps
Reverse Wrist Curl = 3 sets/12-15 reps

[Matt Z]

WORKOUT # 3
BICEPS

Barbell Preacher Curl = 3 sets/08-12 reps
Reverse Preacher Curl = 3 sets/08-12 reps

TRICEPS
Dumbbell Extension = 3 sets/10-12 reps
Dumbbell Kickback = 3 sets/10-12 reps

ABS/OBLIQUES
Vertical Leg Raise = 3 sets/15-25 reps
Dumbbell Side Bend = 3 sets/25 reps

[Matt Z]

WORKOUT # 4
QUADS/GLUTES
Barbell Squat = 4-5 sets/1-12 reps
Sled Leg Press = 3 sets/8-12 reps

HAMSTRINGS
Straight-leg Press = 3 sets/05-12 reps
Prone Leg Curl = 3 sets/8-12 reps

CALVES
Leg Press Calf Raise = 3 sets/15-20 reps
Seated Calf Raise = 3 sets/15-20 reps