This program is the first installment to the RTR Body Part Split. If your goals are to build muscle and look good naked, this is the program for you. Straight-forward and no guess work. Bring the Intensity.
A
BB Bench Press
3 x 10
B
BB Stiff Leg Deadlift
3 x 10
C
Neutral Grip DB Bench (With Rotation)
3 x 10
D
Cable Fly
3 x 15
E
Seated Hamstring Curl
3 x 10
F
Spiderman Plank
3 x 15
G
Hanging Knee Raise
3 x 10
A
Hack Squat
3 x 12
B
Neutral Grip Pulldown
3 x 12
C
Leg Extension
3 x 15
D
Cable Pullover
3 x 12
E
Bulgarian Split Squat
3 x 10
F
Horizontal Row (Wide)
3 x 12
G
Tricep Rope Push-down
3 x 15
H
Ez Bar Skullcrushers
3 x 15
I
Russian Twist
3 x 10
A
Seated Dumbbell Shoulder Press
3 x 10
B
DB Romanian Deadlift
3 x 10
C
Seated Lateral Raise
3 x 12
D
Dumbbell Front Raise
3 x 12
E
Hip Thrust (Glute Drive)
3 x 10
F
Hip Abduction
3 x 15
G
Dumbbell Curl | Hold one Curl one
3 x 12
H
Cable Curl
3 x 15
A
Close Grip Incline
3 x 10
B
BB Goodmorning
3 x 10
C
Dumbbell Incline Press
3 x 10
D
Lying Leg Curl
3 x 12
E
DB Chest Fly
3 x 12
F
V-up (Single Leg)
3 x 12
A
Leg Press
3 x 15
B
BB Row
3 x 10
C
Goblet Squat (Dumbbell)
3 x 15
D
Supported Single Arm Row
3 x 10
E
Leg Extension
3 x 15
F
Rear Delt Fly
3 x 12
G
Dips
3 x 12
H
Crossbody Tricep Ext
3 x 15
I
Reverse Crunch with Eccentric
3 x 10
A
Seated Arnold Press
3 x 12
B
Pull Through
3 x 12
C
Curtsy Lunge
3 x 10
D
Cable Lateral Raise
3 x 12
E
Banded Face Pull
3 x 20
F
Glute Biased Hip Ext.
3 x 12
G
DB Bicep Curls
3 x 12
H
Seated Incline DB Curls
3 x 10
I
Crunch
3 x 15
CrossFit-L1 Trainer. Exercise Physiology Degree. Personal Trainer.