Introduction:

Log v1-

Advantages: flexible routine

Disadvantage: not structured, requires self-discipline to log, quality of workout depends on day

Log v2-

Advantages: motivational, highly structured, fixed routine

Disadvantages: requires discipline to log routinely, difficult to follow through

Log v3-

Looking at the defects, emphasis will be placed on major muscle exercises.

Split-days principle:

By doing half days for muscle groups from the previous day, it allows the muscle to be fully worked without having the interference of exhaustion from same day.

Cycle:

Strength training:

-high intensity, high sets, low reps

-large muscle groups, 4-6 exercises, 5-6 sets, 4 reps

-small muscle groups, 3-5 exercises, 4 sets, 4 reps

Legs:

-full days: squats, isolated leg extensions, dumbbell lunges, hamstring curls

-half days: leg press, rock bottom squats (reps)

Biceps/abs:

-full days: rope crunches, standing dumbbell curls, standing cross-body curls, sitting reverse preacher curls, isolated standing rope curls, hanging leg raises, weighted pendulums, deadlifts

-half days: seated isolation dumbbell curls

Chest/triceps:

-full days:  flat dumbbell press, inclined dumbbell press -> inclined dumbbell chest flies, cable crossovers (high), sitting triceps extension (EZ bar), isolated cable triceps press-down, isolated cable triceps pullover

-half days: declined dumbbell press, flat dumbbell chest fly

Shoulders/back:

-full days: sitting shoulder press, isolated back row, front isolated delt raise, shrug,

-half days: kettle hip toss, Arnold press, bent-over rear delt raise