2 day split push pull

Day one:

1. Squat: 3*3
2. Dumbbell bench press 3*5-7
3. Cable Flies: 3*10
4. Inclined bench press dumbbells: 3*10
5. Side lateral raises: 3*10
6. Triceps cable pulldown: 3*10

Day two:

1. Deadlift: 3*3
2. Barbell rowing UG: 3*10
3. Pull-ups OG: 3*4-8
4. Butterfly Reverse: 3*10
5. Barbell curls: 2*6
6. Hammer curls: 2*10

Explanations

We’re sticking with a 2 split push pull but with some changes. With the two big leg exercises we go more into the strength area, with the others we exchange exercises to give new stimuli.

Day 1

In phase 1 we did 3*8 on squats, phase 2 3*6 and now 3*5. This still leads to leg growth, but reduced compared to 3*10, but you build more strength. That’s what we want. The legs of an Adonis Gym Warrior should be strong and athletic, but not too massive.

Some swear by barbell bench presses, some by dumbbell presses. We do both, depending on the phase. This phase you do dumbbell bench press in the range 3*5-7. You increase the weight only when you manage 3*7. Go lower than parallel with the elbows.

Arnold loved Cable Flies. Set them relatively high up to better activatethe upper chest.

Then you do side raises with drop sets. You take a weight that you can do 10 reps with and then take a lighter weight and do another 10 reps. Most of the time, the weight is then half as heavy. That counts as 1 set.

Finally, triceps on the cable pulley.

Day 2

As with squats, we again reduce the reps here to 3*3 for killer power. Make sure the technique is clean! Heavy deadlift must be performed cleanly! I have noticed that at over 120kg you get stronger than other people in wrestling.

Barbell rowing in the underhand grip. Do it very clean and consciously contract your back when your bar touches your chest.

Pull-ups in the overhand grip 4-8 repetitions. If you can with weight. I do about 20-25kg of extra weight on this, try to beat me 😛

Butterfly Reverse, choose a relatively high sitting position.

Heavy barbell curls are a mega exercise for the biceps. Followed by hammer curls in 2*10 and your biceps will grow.