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December 09, 2015

Split Routine - Advanced

Courtesy of Universal Nutrition

TRAINING ROUTINE (Advanced)

CYCLE: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off

LEVEL: Advanced

GOAL: Muscle Size, Shape, And Definition

Routine notes

Though this routine looks deceptively simple (the heaviest weights aren't used), believe me, it's not so easy. This routine looks to maximize your pump and your results. Keep your rest period between each to a minimum (no more than 30 seconds). It should produce nice size, shape and overall definition.

Monday

Chest/ShouldersChest

  • Decline Smith Presses: 2 Sets x 12
  • Flat Hammer Presses: 4 Sets x 25 Reps
  • Incline Dumbbell Flyes: 3 Sets To FailureFront/Side Delts
  • Seated Dumbbell Presses: 1 Set x 25 Reps
  • Reverse EZ Bar Presses: 1 Set To Failure
  • Seated Dumbbell Side Laterals: To Failure

Tuesday

Quads/HamsQuads (2 Full Rotations)

  • Leg Presses: 4 Sets x 25 Reps
  • Horizontal Leg Presses: 1 Set x 40
  • Leg Extensions: 1 Set x 40 RepsHams
  • Leg Curl Machine: 3 Sets To Failure

Wednesday OFF

Thursday

Back/Shoulders/TrapsBack

  • Pull-ups: 3 Sets x 12 Reps
  • Dead Lifts: 3 Sets x 10 Reps
  • Dumbbell Rows: 3 Sets x 10 Reps
  • Lat Pulldown: 3 Sets x 10 Reps

Rear Delts

  • Rear Delt Machine: 2 Sets x 25 Traps
  • Barbell Shrugs: 3 Sets x 12 Reps
  • Dumbbell Shrugs: 3 Sets x 12 Reps
  • Upright Rows: 3 Sets x 12 Reps

Friday

Biceps

  • Standing Dumbbell Curls: 2 Sets x 25 Reps
  • Dumbbell Drag Curls: 1 Set x 20 Reps
  • Incline Hammer Curls: 1 Set x 15 Reps

Triceps

  • Close-Grip Benches: 1 Set x 25 Reps
  • Tricep Press Downs: 1 Set x 25 Reps
  • Double Arm Kickbacks: 1 Set x 25 Reps
  • Bench Dips: 1 Set To Failure

Calves

  • Seated Calf Raises: 3 Sets x 15 Reps
  • Donkey Calf Raises: 3 Sets x 15Reps

Saturday: OFF

Sunday: REPEAT

Written by courtesy of Universal Nutrition and www.AnimalPak.com