MALE MUSCLE
JOEL ’ S EXERCISE TIPS
Here is an example of my weekly training split :
MONDAY : CHEST
Overview
• Flat Barbell Bench Press
• Incline Dumbbell Press
• Cable Crossover
• Decline Chest Press Machine
• Dumbbell Pullover
EXERCISE 1 : Flat Barbell Bench Press
• 2 x warm up sets / 20 - 30 reps
• 4 x working sets / 10 - 12 reps
• Final set add drop set & burn until failure
EXERCISE 2 : Incline Dumbbell Press
• 1 x warm up set / 20 - 30 reps
• 3 x working sets / 10 - 12 reps
• Every set add drop set & burn until failure
EXERCISE 3 : Cable Crossover
• 3 x working sets / 10 - 12 reps
• Every set add drop set & burn until failure
EXERCISE 4 : Decline Chest Press Machine
• 1 x warm up set / 20 - 30 reps
• 4 x working sets / 10 - 12 reps
• Final set add drop set & burn until failure
Exercise 5 : Dumbbell Pullover
• 3 x working sets / 15 - 20 reps
TUESDAY : BACK
Overview
• Wide Grip Pull Up
• Lat Pulldown
• Deadlift
• Barbell Row
• Single Arm Dumbbell Row
• Standing Lat Pushdown ( Straight Arm )
EXERCISE 1 : Wide Grip Pull Up
• 4 x working sets
• Every set until failure
EXERCISE 2 : Lat Pulldown
• 1 x warm up set / 20 - 30 reps
• 3 x working sets / 10 - 12 reps
• Every set add drop set & burn until failure
EXERCISE 3 : Deadlift
• 1 x warm up set / 20 - 30 reps
• 3 x working sets / 10 - 12 reps
EXERCISE 4 : Barbell Row
• 3 x working sets / 15 - 20 reps
32 MUSCLE & FITNESS / APRIL 2018