3 day split chest/back legs shoulders/arms
Day one:
1. Dumbbell bench press: 4*8
2. Barbell rowing OG: 3*8
3. Inclined bench press barbell: 3*10
4. Pull-ups UG: 4*6-8
5. Flies: 3*10
6. Sling trainer Y
Day two:
1. Vertical jumps: 3*5
2. Deadlift: 3*6
3. Leg press: 3*10
4. Leg curls: 3*10
5. Calf raise: 3*10-20
6. Abs
Day Three:
1. Shoulder press: 4 6 8
2. Bent forward lateral raise: 3*10
3. Side lateral raises: 3*10
4. Barbell curls: 3*6
5. Dips: 2*10
S. Superset:
Triceps cable pull: 3*10
Hammer Curls: 3*10
Explanations
In phase 3 we go to a 3 split chest/back legs shoulders/arms. Schwarzenegger was a fan of chest/back days. This is a very intense split, see how you do with recovery. Distribution would be possible, for example:
Monday: Chest / Back
Tuesday: Legs
Wednesday: arms/shoulders
Saturday: Chest / Back
Monday: Legs
…
Day 1
Bench press dumbbell 4*8 will challenge you well. The key for the chest stimulus in this training session.
Followed by heavy barbell rowing in overhand grip. Can you already handle more than your body weight?
Incline bench press barbell to hit the chestreally well again.
Pull-ups in an underhand grip. With weight, of course,if you can.
Now, two more assist exercises. Flies to still give the stretching effect of the chest.
And Sling Trainer Y for the upper back and back shoulder.
Day 2
Start with the Vertical Jumps my Adonis Warrior. NFL athletes can do 100cm, how much can you do?
Deadlift for strength you bull.
With the leg press we take care of the quadriceps development.
Leg curls to really hit the hamstrings enough.
Calf raises for Ballermann.
Intense abdominal exercise like Bruce Lee Dragon Flags at the end.
Day 3
You start with shoulder presses in the descending pyramid. Reduce the weight every set, but go to the absolute limit.
The rear shoulder is often underdeveloped. That’s why we start with bent over side raises.
And then side raises to create a really round shoulder head.
We start to train the arms with heavy barbell curls.
Then dips for the shoulders and to hit the triceps even more.
Last in the superset triceps on the cable pulley alternating with hammer curls.