JackSquat 
"In constant pursuit of the perfect growth cycle."
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This is my tried and true size split. Works like a charm for about 6 weeks then I'll bounce to either a power split or a 3 day cutting split depending on the timing.
All sets to 12 reps at a 1-0-3-0 pace.
Day 1: CHEST/TRICEPS
Exercise Sets
Incline-Bench Press 4
Dumbbell Bench Press 4
Cable Crossover 4
-or- Dumbbell Flye
Lying Triceps Extension 3
-or- Close-Grip Bench Press
Cable Pressdown 3
Cable Overhead Extension 3
Day 2: LEGS
Exercise Sets
Squat 4
Leg Press or Hack Squat 4
Leg Extension 4
Stiff Leg Deadlift 4
Lying Leg Curl 4
Smith Machine Calf Raise 4
Seated Calf Raise 4
Day 3: SHOULDERS/TRAPS
Exercise Sets
SMith Machine Shoulder Press 4
-or- Dumbbell Shoulder Press
Lateral Raise 4
Superset w/Front Raise
Bent-Over Lateral Raise 4
Leaning Dumbbell Shrug 4
Superset w/Standing DB Shrug
Day 4: BACK/BICEPS
Exercise Sets
Wide-Grip Lat Pulldown 4
Dumbbell Row 4
Seated Cable Row 4
Straight-Arm Pressdown 3
EZ-Bar Curl 3
Incline Dumbbell Curl 3
One-Arm Cable Curl 3
Reverse-Grip EZ-bar Curl 3
*** abs usually on a random 5th day |
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