Men's Expert Split April 22 - May 11
 
Always warm up by walking or jogging on treadmill for 5 to 10 min.
 
 
MONDAY: BACK/CHEST
60 Second Rest Between Sets/120 second rest between exercises
DEAD LIFT: 5 sets x 5 reps https://www.youtube.com/watch?v=-4qRntuXBSc
Close Grip T-BAR ROW 5 x 5 reps https://www.youtube.com/watch?v=j3Igk5nyZE4
Straight Arm Rope Lat Push down 3 x 8 https://www.youtube.com/watch?v=aXTKdnCIyWA
Pull-Ups 5 x max https://www.youtube.com/watch?v=D7nffMJdnBs
Bent Over Dumbbell Rows 3 x 8 https://www.youtube.com/watch?v=EEFHHOCfHgw
Reverse Grip Low Cable Rows 3 x 8 https://www.youtube.com/watch?v=YUhAXDSL7Ko
Barbell Shrugs 5x10
 
Supper Set Chest
Landmine Chest Press 5 sets x 10 reps https://www.youtube.com/watch?v=1G-_FTEkoNw
Incline Squeeze Press 5x 10 reps https://www.youtube.com/watch?v=1DK6qYRFurw
 
TUESDAY:TRICEPS/ABS
Close Grip Press 5x8 https://www.youtube.com/watch?v=JCV8-OCr_Kc
Scull Crushers 3x8 https://www.youtube.com/watch?v=d_KZxkY_0cM
SUPER SETS: 3 sets x 8 10 reps
Overhead Dumbbell Press/Rope Tricep Pulldown
https://www.youtube.com/watch?v=YbX7Wd8jQ-Q / https://www.youtube.com/watch?v=vB5OHsJ3EME
Overhead Rope Tricep Extensions /V-bar Tricep Press
https://www.youtube.com/watch?v=hS82Wlo67O0 / https://www.youtube.com/watch?v=2-LAMcpzODU
 
ABS 300
60 secs between sets. 120 secs between cycles
(25 crunches-25 reverse crunches-25 weighted crunches-25 hanging knee raises)
 
 
WEDNESDAY: LEGS
Smith Squats 5x5 https://www.youtube.com/watch?v=AHnX-aimA4E
Hack Squat 5x10 https://www.youtube.com/watch?v=m2DiSYKPzqk
Leg Curl Machine 3x10 https://www.youtube.com/watch?v=1Tq3QdYUuHs
Sissy Squats 3x15 https://www.youtube.com/watch?v=VUiFlZ2FsKA
Superset next 2 exercises
Donkey Kicks 3x 10 https://www.youtube.com/watch?v=WhtxQnm4254
Glute Bridges 3x10 https://www.youtube.com/watch?v=8bbE64NuDTU
 
Bike 20 min
 
THURSDAY: CHEST/ABS
Chest Press Machine 5x10 https://www.youtube.com/watch?v=n8TOta_pfr4
Landmine Chest Press 5x10 https://www.youtube.com/watch?v=FrBpLaz-X2U
Incline Smith Machine Close Grip Chest Press 5x10 https://www.youtube.com/watch?v=PWtfNgij7iw
Superset next two exercises
Incline Cable Crossovers 3x10 https://www.youtube.com/watch?v=fmhIf5yBnGA
Squeeze Press 3x10 https://www.youtube.com/watch?v=6uGJsj14nds
 
ABS 300
3 cycles of 25 reps each/1 minute rest between sets
Weighted Crunches x25
Hanging Knee Raises x 25
Crunches x25
Oblique Twist Machine x 25
 
 
FRIDAY: BICEPS/Cardio
60 Second Rest Between Sets/120 second rest between exercises
SLOW NEGATIVE REPS
Incline Dumbbell Curl 3 sets x 8 reps  https://www.youtube.com/watch?v=JAAm3CtRP4w
Barbell Curl 5 sets x 5 reps https://www.youtube.com/watch?v=WeZLdaLggAo
Barbell Drag Curl 3 sets x 8 reps https://www.youtube.com/watch?v=LMdNTHH6G8I
Dumbbell Preacher Curl 2 x 8  https://www.youtube.com/watch?v=vngli9UR6Hw
Behind the Head Cable Curl 2 x12 https://www.youtube.com/watch?v=HEreNvhrlm4
 
Cardio of choice 30 minutes
 
 
 
SATURDAY: DELTS/CAVS
 
Magnum Shoulder Press Or Arnold Press  5x8
Rear delt face pull 5x10 https://www.youtube.com/watch?v=7O2Jqi-LhEI
Front Dumbbell Lateral Raises 3x10https://www.youtube.com/watch?v=-t7fuZ0KhDA&t=19s
Side Dumbbell Lateral Raises 3x10 https://www.youtube.com/watch?v=3VcKaXpzqRo
 
CALVS
Standing Calf Raises 5x15
Seated Calf Raises 3x10