"Scott's Weight Training Split"

Day 1 & 4
Chest
Shoulder
Triceps

Day 2 & 5
Back
Biceps

Day 3 & 6
Quads
Hamstrings
Calves

*Abs every other day

Day 1 & 4

Chest

Bench Press

2 sets 15 reps(Warmups)
3 sets 10 reps, 8 reps, 6 reps

Flat Flyes
3 sets 10-12 reps
(Stop the weight short of total lockout)

Cable Flyes
3 sets 10-12 reps
(Cross Hands and squeeze chest hard @ contraction)

Incline Dumbell Bench
3 sets 8 reps

Shoulders

Barbell Military Presses
4 sets: 12 reps, 10 reps, 8 reps, 6 reps

Front Dumbell Raises

3 sets of 9 reps each hand

Lateral Raises on incline bench
3 sets of 10 reps

Triceps- Pushdown
3 sets 12 reps,10 reps, 8 reps

Behind Head Dumbell Extension
2 sets 12 reps

Dips
One set- as many as possible then do lower partials until failure

Day 2 & 5

Back

Wide Reverse Grip Chin Ups-
1 set 12 reps - warmup
3 sets 8-12 reps

Bent over Barbell rows
3 sets of 8-10 reps

Deadlift
3 sets of 6 reps

One Arm Rows
3 sets of 8 reps

Seated Cable Rows
3 sets of 8-10 reps (use rope and pull to shoulders)

Bent over Lateral Raises
2 sets of 10-12 reps

Biceps
Standing Crazy Bar Curls
3 sets of 7-9 reps

Incline Dumbbell Curls
3 sets 8-10
(lay with back on incline bench w/ arms pointing outward)

Cable Curls
3 sets of 10-12

Incline Hammer Curls
3 sets 10-12

Day 3 & 6

Quads

Squats
1 set of 15 reps (warmup)
5 sets 12 reps,10 reps, 8 reps, 6 reps, 3 reps

Leg Extensions
3 sets of 10-12 reps
(Squeeze! @ top of movement)

Leg Presses
3 sets of 12 reps

Front Squats
3 sets of 12 (Place 25 lbs. plates under heels)

Hamstrings

(Day 3) Seated Leg Curls- 3 sets of 8-10 reps
(Day 3) Standing Leg Curls- 3 sets 10-12

(Day 6) Lying Leg Curls - 3 sets of 8-10 reps
(Day 6) Stiff legged Deadlift- 3 sets 10-12 reps

Calves
Donkey Calf Raises-3 Sets of 10-12 reps

(Day 3) Seated Calf Raises- 3 sets of 10-12 reps
(Day 3) Standing Calve Raises-2 sets of 15 reps
(5 w/ toes pointing forward )
(5 w/ toes pointing out )
(5 w/ toes pointing in)

(Day 3) Standing Calve Raises- 2 sets of 12 reps
(After last rep lower heel to lowest level)
(Do partial reps from bottom to half way up)
(Try for 20 partials) *This Burns Extremely!

Abs

(Day 3) Leg raise and Hip thrust- 3 sets of 10

(Lay flat on bench w/ lower part of legs hanging off)
(Grasp bench firmly on both sides of head)
(Raise straight legs to almost straight up)
(Press hips to ceiling, then resist hips down)
(Then lower feet down to almost parallel)
(Repeat)

(Day 1&5) Swiss ball crunches- 3 sets of 25
(Day 1&5) Twisting rope crunches- 3sets of 12

Scott

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises