A Complete 5 Day Body Part Split Routine.
FeaturesA1
Glute activation bridge
3 x 8
A2
SL Lunge with Iso Hold
3 x 1:00
B1
Russian KB Swing
3 x 15
B2
KB Squat Clean
3 x 10
C1
Goblet Squat
3 x 15
C2
DB Rear Foot Elevated Split Squat
3 x 16
D1
Cable Loaded 1 SLDL
3 x 16
D2
Swiss Ball Leg Curl
3 x 12
E1
Goblet Skater Squats
3 x 8
E2
KB Hinge
3 x 15
F
Box Lateral Step Ups
3 x 20
G1
Single Leg Glute Iso Hold
3 x 2:00
G2
Wall Sit
A1
Band Pull-Apart
3 x 12
A2
Inverted Retraction & Row
3 x 10
B1
Dead Bug
3 x 20
B2
Bear Crawl
3 x 10
C
Russian KB Swing
3 x 15
D
Eccentric Weighted Chin Ups
3 x 5
E1
Barbell 3/4 Row
3 x 12
E2
Low to High Cable Row
3 x 12
F
1-Arm DB Row
10, 8, 6, 4, 2
G
1-Arm DB Row
10, 8, 6, 4, 2
H
Barbell Suitcase Row
3 x 16
I1
Pull Up Isometric Holds
I2
Superman
3 x 12
A1
Band Face Pull
3 x 10
A2
Push Up to Downward Dog
3 x 8
B1
KB Drag Through
3 x 10
B2
Single Arm KB Overhead Farmer Carry
3 x 20
C
Push Up Ladder on Smith Machine
9 x 5
D1
DB Bench Press
3 x 10
D2
DB Fly
3 x 15
E1
Tall Kneeling Cable Incline Punch
3 x 20
E2
Low to High Cable Fly
3 x 15
F
Glute Bridge Floor Press
3 x 16
G
Weighted Bar Dips
3 x 10
H
Lateral Raise to Front Raise
3 x 12
A
Push Up Shoulder Taps
3 x 8
B1
Shoulder Y/W Combo
3 x 20
B2
Shoulder 90/90 External Rotation
3 x 30
B3
Shoulder 90 degree Abduction T
3 x 15
C
Stir the Pot
3 x 20
D1
Half-Kneeling DB Shoulder Press
3 x 8
D2
Overheard DB Lateral Raise
3 x 10
E1
Standing Arnold Press
3 x 8
E2
Shoulder Plate Raise and Twist
3 x 10
F
Javelin Press
3 x 8
G
Shoulder Cable Abduction
3 x 24
H
Half Kneeling Cable Paloff Press
3 x 16
A
Seated Incline DB Curls
3 x 12
B
Tricep Pushdown
3 x 12
C1
Iso Hold Bicep Curl
3 x 45
C2
DB Bicep Curls
3 x 12
D1
Isometric Hold Bar Dips
3 x 45
D2
Skull Crushers
3 x 12
E1
Hammer Curl
3 x 10
E2
Cable SA Tricep Pulldown
3 x 15
F1
Waiter Curls
3 x 12
F2
Close Grip Bench Press
3 x 12
G
Reverse Cable Curls
3 x 12
H
Coppenhagen Side Planks
3 x 0:40
I
Body Saw Swiss Ball
3 x 8