Paul Winter, 21/12/2017, Individual Body Split
20/12/2017Paul Winter, 4 day split, individual body segments
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Bench Press |
4 | 8 | 1A. Barbell Bench Press |
|
Band Pull-Apart Variations with Tutorial |
4 | 12-15 | 1B. Band Pull Apart |
|
Dumbbell Incline Press |
3-4 | 8-10 | 2A. Incline Dumbbell Bench Press |
|
Split Stance Cable Flyes |
3-4 | 10-12 | 2B. Cable Flys |
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Deadlift |
4 | 6-8 | 1. Barbell Conventional Deadlift |
|
Chin Ups |
3-4 | 4-6 | 2. Chin-ups (with band) |
|
Cable Rows |
3-4 | 8-10 | 3. Cable Rows (elbows in) |
|
|
Cable Rows |
3-4 | 8-10 | 3. Cable Rows (elbows out 90 degrees at shoulder) |
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Shoulder Press |
4 | 6-8 | 1A. Barbell Push Press |
|
Forward Scaption |
3-4 | 8-10 | 2A. Forward Plate Raise |
|
|
Forward Scaption |
3-4 | 8-10 | 2B. Side Lateral Raise (Dumbbells) |
|
Trap Bar Deadlift |
3-4 | 8-10 | 3A. Shrugs |
|
Rear deltoid |
3-4 | 10-12 | 3B. Standing Face Pull (Rope + Cable) |
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Squat |
4 | 6-8 | 1A. Barbell Back Squat |
|
Split Squat |
3-4 | 6-8 | 2A. Bulgarian Split Squat |
|
Romanian Deadlift (RDL) |
3-4 | 8-10 | 3A. Standing Romanian Deadlift |
|
Step Ups |
3-4 | 8-10 | 3B. Seated Leg Extensions |