My Weekly Split

Legs 💪🦈

Exercise	Series/Repetitions	Recovery	Notes
Leg Extension	4x12	60''	Buffer 2
Harmstrings Curl	4x12	60''	Buffer 2
Seated Calf Raise	3x24	60''	Slow movement
Barbell Squat	4x8	120''	Buffer 1
Barbell Front Squat	2x8	60''	Buffer 1
Machine Hip Abductor	2x12	60''	/
Machine Hip Adductor	3x12	60''	/
Leg Press	3x12	60''	Full ROM
Machine Calf Raise	3x24	60''	Slow movement

Chest 💪🦈

Exercise	Series/Repetitions	Recovery	Notes
Push Up	2x48	60''	To failure
Barbell Bench Press	4x8	120''	1-second stop
Dip	4x8	60''	Buffer 1
Dumbell Bench Press	2x12	60''	Buffer 2
Incline Dumbell Bench Press	4x12	60''	Buffer 2
Incline Dumbell Chest Fly	2x12	60''	Slow movement
High Cable Chest Fly	2x12	60''	/
Lower Cable Chest Fly	2x12	60''	/
Machine Chest Press	4x12	60''	1-second stop
Pec Fly	2x12	60''	/

Back 💪🦈

Exercise	Series/Repetitions	Recovery	Notes
Pull Up	4x12	60''	Buffer 1
Barbell Row	2x12	60''	/
Deadlift	4x8	120''	Buffer 1
T-Bar	3x12	60''	/
Seated Cable Row	3x12	60''	Full ROM
Close Grip Lat Pulldown	2x12	60''	Slow movement
Lat Pulldown	2x12	60''	/
Dumbbell Laying Incline Row	3x12	60''	/
Single Arm Cable Pulldown	3x12	60''	Slow movement
Hyperextension	2x12	60''	Slow movement

Shoulders 💪🦈

Exercise	Series/Repetitions	Recovery	Notes
Military Press	4x8	120''	Buffer 1
Seated Shoulder Press	3x12	60''	Buffer 2
Dumbell Lateral Raise	3x12	60''	/
Dumbell Front Raise	3x12	60''	/
Single Arm Cable Lateral Raise	2x12	60''	Slow movement
Single Arm Cable Front Raise	2x12	60''	Slow movement
Dumbell Shoulder Shrug	4x12	30''	/
Rear Delt Pec Fly	4x12	60''	/
Machine Shoulder Press	3x12	60''	To failure

Arms 💪🦈

Exercise	Series/Repetitions	Recovery	Notes
Hammer Curl	3x12	60''	/
Machine Bicep Curl	2x12	60''	/
Tricep Pushdown	3x12	60''	Buffer 1
Cable Hammer Curl	2x12	60''	Buffer 1
Rope Pulldown	3x12	60''	/
Single Arm Cable Concentration Curl	3x12	60''	/
Single Arm Cable Pulldown	2x12	60''	/
Ez Bar Reverse Curl	2x12	30''	Slow movement
Ez Bar Wrist Curl/	2x12	30''	Slow movement
Ez Bar Curl	2x12	60''	/
Ez Bar Tricep Extension	2x12	120''	/
Dip	2x24	60''	To failure

Abs 💪🦈

Exercise	Series/Repetitions	Recovery	Notes
Crunch	2x24	/	Giantset
Laying Leg Raises	2x24	/	Giantset
Plank	2x60''	120''	Giantset
Weighted Russian Twist	4x24	20''	/
Vacuum	4x20''	20''	/
Crunch Machine	4x12	20''	/