2 day split push pul alternating
Day one:
1. Squat: 3*6
2. Bench press dumbbell: 3*10
3. Inclined bench press dumbbell: 3*10
4. Side lateral raises: 4*10
5. Dumbbell shoulder press seated: 3*10
6. Dips: 2*10
Day two:
1. Barbell rowing OG: 3*8
2. Pull-ups UG: 3*4-8
3. Sling trainer Y: 3*10
4. Dumbbell curls: 4*10
Day Three:
1. Inclined bench press barbell: 3*10
2. Flies: 3*10
3. Inclined bench press dumbbell: 3*10
4. Shoulder press: 3*6
5. Side lateral raises: 3*10
6. Triceps cable pulldown: 2-3*10
Day four:
1. Deadlift: 3*5
2. Pull-ups OG: 3*10
3. Rowing machine: 3*10
4. Butterfly reverse: 3*12
5. Barbell curls: 3*8
6 Hammer Curls: 1*10
Explanations
In phase 1 we do an alternating 2 day push pull split. There are two different push and pull days. They include different exercises and once include leg exercises and once not. Push 1 has legs in it, push 2 doesn’t. Pull 1 doesn’t have legs in it, pull 2 does. We focus on the upper body . The 4 training days a week would be divided, for example, like this:
Monday: Push
Tuesday: Pull
Thursday: Push
Friday: Pull
So you train the same muscle on average every 3.5 days.
This is a very intense split that just fuels muscle growth.
Day 1
First, we do squats 3*6 for leg development. Your legs will become bigger and, above all, stronger. An Adonis Gym Warrior needs powerful legs.
Next bench press dumbbells 3*10. Go lower than parallel with the elbows.
Incline bench press dumbbells comes next. Consciously contract your chest as you press the weight up.
Side raises 4*10 for the Warrior shoulders . Focus on the lateral shoulders and try not to compensate with the neck.
When doing a seated shoulder press with dumbbells you won’t be able to lift heavy weights, but concentrate on your shoulder feeling and work cleanly.
Dips to finish off this shoulder-heavy push day.
Day 2
This pull day looks short but that’s all you need. I work out my back that way too and my back looks fantastic.
You start with barbell rowing in the overhand grip. If you can lift more than your body weight, you’re good.
Pull-ups in an underhand grip. If you can do it with weight. Do with 50% of your body weight on top of that and you’ve got a warrior’s back.
Sling Trainer Y is an excellent exercise for the back shoulder and upper back. No swing and make sure the elbows are higher than parallel.
Dumbbell curls 4*10 and your biceps are done. Heavy back workout plus curls make the biceps.
Day 3
This day you start with incline bench press barbell. I consider this one of the best exercises to build a big chest.
After that, fliesfor the stretching effect.
As the third chest exercise inclined bench press dumbbell. Step up your game with these 3 exercises and a better chest is guaranteed.
Then intense shoulder press 3*6. Push your limit.
Lateral 3*10 with drop sets . You take a weight with which you can do 10 reps. Immediately after the 10 reps, take half the weight and do another 10 reps. Then you’ve done 1 set.
Finally, triceps on the cable pulley.
Day 4
Deadlift in 3*5 style, that’s my favorite way to do it too. It gives you strength. From over 120kg you become stronger than other people in wrestling.
Pull-ups in overhand grip 3*10. If that’s too easy, use extra weight. If you can’t do it, train to be able to add weight.
On the rowing machine, sit upright and fully extend your arms for full Range of Motion.
Choose a relatively high sitting position for the Butterfly reverse and pull the shoulders back and down.
Barbell curls plus hammer curls will give you awesome biceps.