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Training Split Plan

Your Daily Workout Routine

Looking to get built? Let us help you get a kick-start to your new fitness journey! Our highly qualified in-store trainers have put together this daily workout plan just for you!

REMINDER: Always start off your day with a pre-workout! Including a pre-workout supplement in your diet before exercise helps reduce the risk of muscle fatigue, especially during exercise, and also increases energy and mental alertness!

MONDAY

CHEST

Flat Bench 5(sets)x 5(reps)

Incline Bench 5x5

Dumbbell Pullover 4x8

Cable Flies DROP SET 3x8 (Drop from heavy to medium weight each set)

Dumbbell Flies 5x5

 

TUESDAY

BACK

Wide Grip Assisted (If Required) Pullups 3x8

Lat Pulldown 5x5

Traditional Barbell Rows 5x5

Seated Rows 3x8

Single Arm Dumbbell Rows (chainsaw movement) 3x8

Hyperextension raises w/ Weight 3x10

 

WEDNESDAY 

QUADS

Front Squats 5x5

Leg Extensions DROP SET 3x8 ( heavy dropped to medium weight)

Traditional Squats 5x5

Lunges 3x8

Leg Press w/ resistance bands 5x10

 

THURSDAY

DELTS

Military Press w/ barbell 5x5

Arnold Dumbbell Press 5x5

Super Set Front Raise and Side Raises 3x10

Cable Pulls (straight arm across body) 3x10 (per side)

Rear Delts cable flies 3x10

Standing Barbell Raise 5x5

Shrugs with bar or dumbbell 3x10

 

FRIDAY 

ARMS

Standing Barbell Curls 5x5

Seated dumbbell Hammer Curls 5x5

Incline Bench Curls 4x6

Preacher Curl 5x5

Tricep Pulldwon (straight bar) 5x5

Tricep Pulldown (v-Bar) 5x5

Close Grip Bench Press 5x5

Skull Crushers 3x10

Tricep Dips w/weights if required 3x failure

 

SATURDAY OR SUNDAY

HAMSTRINGS & CALVES

Hamstring Curls DROP SET 3x 10 (heavy then medium weights)

Straight Legged DeadLifts 5x5

Good Mornings 5x5

High Foot Leg Press (high position on pad) 4x10

Seated Calve Raises 5x5

Standing Calve Raises 5x5

Leg Press Calve Press 3x10 (Upper foot positioned at bottom of pad)

Seated Calve Raises DROP SET 3x10 (heavy to medium)