🔥💪🏻👍🏻👊🏻Hey Champs here’s Coach’s gym split Incase any of you..
🕑 Added 2024-04-18 13:47:44 +0000 UTC
🔥💪🏻👍🏻👊🏻Hey Champs here’s Coach’s gym split Incase any of you need it for training and gym practice. Wrote it up myself..hope you enjoy it! Remember..WE’RE A TEAM! Day 1 (Chest/Triceps/calves) • Note: Do not use elasticity of the pec major, press with elbows tucked and facing floor as much as possible. 1 warm up set followed by 3 sets of 15-25 on Pec Deck. Slow reps, focus on filling the muscle up and being properly warmed up. 1-2 warm up sets, 4 working sets of 8-15 on an incline press (Incline machine press, Incline smith press, Incline dumbbell press, etc.). Make sure elbows are tucked by sides and you are not using the elasticity of your tendons. Avoid locking out elbows but drive arms through the entire plane of motion. 3 working sets of 8-12 on standing/vertical neutral press (Machine or cable presses). Choose a machine that puts you in a vertical position and allows you to press in a neutral grip with your palms facing each other. Think of your chest like your lats and focus on elbow drive while keeping arms tucked to the side and getting the full extension of the pectoral muscle. Keep scapula retracted on the eccentric part of the movement. 3 sets of a dip/pec minor exercise (machine, weighted, assisted, etc.) choose either a dip movement or a movement that targets the pectoral minor, a motion that presses down and targets the roundness and lower portion of the pectoral muscle. No need to go excessively wide on your grip make sure it is comfortable in a line with your shoulders. 3 sets of 12-15 on dumbbell pullovers. exaggerate the stretch of the lat at the bottom of the movement and only bring the dumbbell over the body where tension remains. Do not let lats fully take over but it is OK to target them a little, this will help your front shots tremendously. 3 sets of 15 on single arm overhead dumbbell extensions. 3 sets of 12-15 on single arm cable push downs. 5 sets of a calve raise variation, I prefer standing calve raises, 15-20 reps with a slow pace and slight bend in the knee. Day 2 (Back Thickness) The 3 keys to back training are 1.) Scapula Depression (driving scapula down). 2.) Thoracic Extension (chest high AKA proud chest). 3.) Scapular widening (Spreading the shoulder blades). 3 sets of 8-12 on assisted pull ups (or regular if you are able too.) 3sets of 8-10 on a very taxing sets of a bent over rows where posterior chain is fully engaged. This could be barbell rows or dumbbell rows using two dumbbells. Focus on elbow drive towards the hip. 3 sets of 10-15 on chest supported rowing movement that focuses on the teres major. This can be a T-bar row, dumbbell row, or pin loaded machine. the goal here is to get a full extension of the lat and teres so that the weight is pulling you forward but your spinal erectors remain engaged. Then drive elbows back into the teres and squeeze the muscle like you are posing! 2 sets of 10-15 of a pull over variations (Cable pull over, machine pull over, dumbbell variation). Focus on stretch at the top of the movement. 2 sets of 12-15 a single arm row variation (Cable row, Hammer Strength Row, Dumbbell, etc.) 2 sets of 8-12 bent of high pull downs targeting upper back. Choose a pull-down machine and pull elbows close to the body and focus on upper back detail. 2 sets of 12-15 on a rear delt fly variation of your choice (dumbbell or machine). Day 3 (Quad focused leg day) 10 minutes on stationary bike (physical and mental warm-up). Three warm up sets of 20 reps each on the seated inner thigh and seated outer thigh machines. don't quite go to failure but make sure they are warm in the elasticity of the muscle and joints are ready to move into presses and extensions. 2 sets of 12-15 on lying hamstring curls. Last set rest 15 seconds and continue with the same weight. 4 sets of 12-20 on Hack Squats. Keep a neutral stance and focus on knee flexion. 3 sets of 12-15 on a deep wide stance leg press. Last set drop weight by 50% and double the reps of your last set. Take as many sets as you need to get there. 4 sets of 15-20 on leg extensions. Focus on peak contraction at the top with a 3 second negative. Try to see your quad fibers twitch! GO HARD. 2 rounds of weighted walking lunges. Aim for 15 reps each leg and drop weight if needed to maintain tempo and form. Day 4 (REST) Day 5 (Chest/Delts/Biceps) 3 sets of 12-15 of machine lateral movement. At the end of every set do 10+ partials to failure and engorge the muscle. 3 sets of 12-15 on incline hammer strength press. The handles should follow the path of your collar bone. 2 sets of 8-15 of smith machine shoulder press. Last set drop set with 50% of the weight and attempt to double your reps. Make sure to fully lock out on this at the top of the movement and exaggerate the engagement of the anterior deltoid to where it feels like you're pushing through the weight to the ceiling. 3 sets of 12-15 of single arm cable laterals. 2 sets of 15-20 on pec deck, cable flyes, or dumbbell flyes. Pretend elbow are being brought together. 3 sets of 12-20 on reverse pec deck or cable rear delt flies. 3 sets of 12-15 on a cable curl. Last drop the weight by three pins and perform another 10 reps. 2 sets of 12-15 on hammer curls. Pretend you are touching your pointer finger to your front delt. do not get these confused with pinwheel curls. These should not go across the body. Day 6 (Back Width) The 3 keys to back training are 1.) Scapula Depression (driving scapula down). 2.) Thoracic Extension (chest high AKA proud chest). 3.) Scapular widening (Spreading the shoulder blades). 3 sets of 12-15 on cable pull over variation. I like to use a long rope attachment to exaggerate the stretch at the top. make sure to decompress your spine in order to allow a greater ROM. 3 sets of 10-12 on dumbbell pull overs. Get a HUGE stretch. 3 sets of 12-15 of underhand grip lat pull down variation (Hammer Strength, cables, machine, etc.). Last set drop weight by 40% on go to failure. 3 sets of 15-120 on single arm row variation ((Hammer Strength, cables, machine, etc.). 2 sets of 12-15 on reverse pec deck. 4 sets of 15-20 on a shrug variation (barbell, smith machine, dumbbell, machine, etc.) Day 7 (Hamstring focused leg day) 10 minutes on stationary bike (warm-up). 2 sets each on the seated inner thigh and the seated outer thigh machine for 20 reps each but do not go to complete failure. 3 sets of 12-15 seated hamstring curls. Last set drop weight by 40% and go to failure. 3 sets of 8-12 on RDL’s. Make sure you are getting a great stretch and contraction. Picture you are pushing a chair back with your glutes. 2 sets of 15-20 on wide stance leg press. Last set drop weight by 40% and go to failure. 3 sets of 12 reps each leg of dumbbell split squats. 2 sets of 15-20 of weighted hyper extensions. Drop weight if needed to hit the rep count. Day 8 (REST) Day 9 REPEAT XO, Bill
