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