My Split Workout Routine

My Split Workout routine

I’ma cool and we gotta thx Almighty for blessin’ our beautiful life.

Ok. I go straight to my Split workout Routine:


1.1.1.) As a simple Bodybuilder, I always Follow favorite Joe Weider principles, When I get into any Gym. I constantly and persistently vary my workouts, exercises, angles, weights and rest to keep my body off-guard and growing. After years of using many exercises, I have found out and regularly use only the ones my body responds best to. During each exercise , I keep full tension on the muscles for 1-3 seconds in the fully contracted position .This causes the muscles to work harder , thus achieving greater growth. I change my work-out every time I go to the Gym , So every workout is completely different. I think this is the best way to train, so you feel your body growing like a seed. It grows each second of time inside or outside of the Gym. I always train biceps first because It warms my and lubricates my elbows for triceps work. I’ll warm the biceps by doing some light machine or barbell curls for 1-2 sets of 20 reps . After that I get into one of my many routines. I change my workout every time I go to the Gym so that every workout is completely different. Even before I go to the Gym , I also go instinctively on how my body feels that day and make any adjustments to my routine that need to be made. I think this is the best way how to train harder and harder…
1.1.2.) When training chest,first I warm my body with 1-2 sets of 15-20 reps and then I begin with heaviest weight presses exercises to add mass ,which I feel he lacks in the area. I occasionaly do as many reps as possible, then decrease the weight for additional reps, I determine the volume of his sets per muscle by the feel of the exercises and my degree of pump.Ya. What’s helped me get stronger is deliberately lowering the weight slowly on the negative part of the movement , I reach the bottom of the movement , I blast the weight up as quickly and powerfully as I can without building up any kind of momentum or bounce. I don’t want to bounce the weight because of the tremendous stress that It puts on the muscles, joints and tendons.
1.1.3.) When doing this , think of your muscles as a spring being compressed and when you reach the bottom...bing… the spring comes up. Doing my reps like this allows me not only to be in control of every movement of the exercises, but also to fully concentrate on the muscle, thereby allowing more neuron recruitment of the white muscle fibers that are more explosive in nature. My goal is to activate the most fibers for the greater growth.Another intensity-producing principle I use is something I call staggered grips. It’s a subtle technique but It really works! Let’s say I’m doing an incline bench press with a wide grip on the bar. After I’ve done 5-6 reps, I’ll rack the weight and change my hand position to 4-5 inches closer toward the middle. I’ll do another 5-6 reps. I’ll rack the weight one more time and move my hands about 8 inches apart from each other –like I’m doing a close-grip bench press-and do 5-6 more reps.(it’s called Pyramid)….
1.1.4.) I feel this all over my chest because I’m hitting different areas of the pecs simply by moving my grip .The wider my grip, the more I hit the outer pecs. The closer my grip, the more I hit the inner pecs. I’m allowing myself only a few seconds’ rest to change my grip and I’m back hitting it for more reps.
1.1.5.) Obviously training tips is matter of knowledge. It requires concentration-minded and above all pacience, because understanding training tips is possibly easier, but confused-minded. A great way to work all body-peak, fullness, low attachment and everything is by using the heavy/light weight routine. It will make the muscles feel like they’re on fire. A Common Concern for many advanced bodybuilders is the effect of working a particular bodypart with many exercises. Many bodybuilders avoid doing more than 2(two)exercises for the same bodypart for fear that they’ll pull the blood out of an area previously worked. The erroneously think they won’t keep the blood in the previously worked bodypart long enough for maximum growth. Let me give you a specific way to get away from those concerns :heavy/light routine training. Take working the bíceps , for example. Many bodybuilder will make the standing barbell curl, alternate dumbbell curl and concentration curl the mainstays of their arm routine. However , because they have their palms facing forward on all these movements , they aren’t doing anything to the bíceps that’s really different. What if they wanted to work brachialis?
1.1.6.) A great way to work all the bíceps-peak, fullness, low attachment and the nearby brachialis– is using the heavy/light routine.
1.1.7.) You can use heavy weight during a week and light weight on the next week for 4(four) straight months. Pick up one of your favorite routines and go ahead…

My Split Workout routine


Monday– Calves, Chest and Delts
A) Standing Calves Raises 3 sets of 50 Reps
Seated Calves Raises 3 Sets of 25 Reps
Monkey Raises 3 Sets of 15 Reps


B) Incline Barbell Presses 5 Sets of 10-15 Reps
Decline Barbell Presses 3 Sets of 10- 15 Reps
Flat Barbell Presses 2 Sets of 4-6 or 8 Reps (Heaviest)
Flat Barbell Presses 1 Set of 12 Reps (Medium)
Flat Barbell Presses 1 Set of 15- 30 Reps (Light)
Incline Dumbell Fly 3 Sets of 10 Reps

C) Seated Behind –the-neck- Presses 3 Sets of 10 Reps
Seated Barbell Front Presses 3 Sets of 12 Reps
Standing Dumbell Side Laterals 3 of 15 Reps


Tuesday– Back, Bíceps and Triceps
A) Wide Grip Push Downs 3 Sets of 10-15 Reps
Wide Grip Push Downs to Front 3 Sets of 10 Reps
Close Grip Push Downs to Front 5 Sets of 10 Reps
Low Pulley Row 4 – 5 Sets of 10- 15 Reps
T-Bar Rows 3 Sets of 8-10 Reps
Dumbell Rows 3 Sets of 8 Reps


B) Standing Barbell Curls 3 Sets of 12
Standing T-Z Bar Barbell Curls( bi’21) 3 Sets of 21 Reps( I curl 7 reps from my belly to chest, then I curl 7 reps from my Waist to Belly, then I curl more 7 reps from my Waist to Chins), Yeah, My, you feel your bigger, like it’s gonna blow up)
Standing Barbell (or Dumbbells) Curls in Scott Bench
Seated Relaxed Alternate Dumbbells Curls

C) Overhead light Dumbbells Extensions 5 Sets- 10 Reps(to warm and lubrificates my elbows)
Flat Bench Triceps Presses 3 Sets of 10 Reps
Machine Triceps Press Downs wit Rope 3 Sets of 10-15 Reps
Kicks Backs or Bench Dips 3 Sets of failure



Wednesday– Squats and Glutes
A) Machine legs Extensions 5 Sets of failure ( to warm and lubrificates the Joints)
Legs Squats 3 Sets of 10 Reps (Heaviest). I use 2 belts, gloves, Joints Savior; I use all necessary and required equipments to protect my Back and Bones)
Legs Presses 3 Sets of 10 Reps
Lying Legs Curls for Glutes 3 Sets of 8 Reps
Standing Legs Curls 3 Sets of 30 Reps


Thursday– Off (Rest Day)
Friday-Calves, upper Pecs, Rear Delts and Traps
A) Incline Dumbbells Presses 3 Sets of 10 Reps (Heaviest)
Seated Machine fly 3 Sets of 20 Reps

B) Bent-Over Dumbbells Laterals 3 Sets of 10 reps
Bent_-Over Dumbbells Rows 3 sets of 10 Reps

B) Standing Barbell Shrugs 3 Sets of 12 Reps( Heaviest)
Standing Dumbbells Shrugs 3 Sets of Reps (Heaviest). I go heavy when necessary and I go light when necessary.


Saturday– Bíceps, triceps and anything else….YaknowwutImean?
Sunday-Off(Rest Day)
Obs: When I start working out with Barbell, It means that all my workouts on this very day is componsed exclusively with Barbell routines and I when I start with Dumbell, It means the same one...and I train Abs and Forearms every other day. I vary and confuse my body with angles;levels;light/heavy weights;reps;sets and bodyrest during each workout.I Think This is the best way to hit each muscle group. I also like do Pyramids….Try it and you gonna feel the Body like a bomb who wanna blows up….



My Full Work-outs coming Soon...

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