2 Day Split

 

2 Day heavy Duty Workout

Day 1

 

Chest/Shoulders/Triceps

Chest

1. Dumbbell Flies, Peck Deck or CablesIncline Press or Bench

 

2x Supersets 1 of each (i.e.) Dumbbell Flies with Incline Press

 

2. Decline press or Pullovers

 
 

Shoulders

 

Dumbbell Side Lateral Raises

 

Behind the Neck Press

 
 

2 x Supersets

2.   Bent Over Flies 2 or 3 x Sets

 
 

Triceps

 

Pushdowns (wide or close)

 

Close Grip Bench Press or Reverse Grip Bench Press

 
 

2 x supersets

 

Day 2

 
 
 

Back/Biceps/Legs

Back

 

Wide Grip Pulldowns

 

Close Grip Pulldowns

 
 

2 x Supersets

2.   Barbell or Cable Rows 2 x sets

 

3. Shrugs

 

Upright Row

2 x Supersets


Biceps

Barbell Curls 2 x Sets 


Legs
Leg Extensions
Leg Press
2x Supersets
2. Squats x 2 Sets
3. Leg Curls 2x Sets
4. Calves 3 or 4 Sets
Each set should be maximum weight and very strict movement.