"Scott's Weight Training Split"
This weight training split routine is from Scott.
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
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