𝕄𝔸ℍ𝔸𝕍𝔼𝔼ℝ 𝔾𝕐𝕄 𝔻𝕀𝔾𝕀𝕋𝔸𝕃

Here’s a Shoulders and Legs Workout Split that builds strength, size, and balance. This push/pull split targets your full lower body and all 3 heads of your shoulders (front, side, rear).  Shoulders & Legs Workout Split Do this once or twice per week. Rest 60–90 seconds between sets. Warm-up (5–10 min) Dynamic stretches: leg swings, shoulder circles, bodyweight squats Light barbell presses or empty squats (2 sets) Shoulders Focus Overhead Barbell or Dumbbell Press 4 sets x 6–8 reps Mass builder for front & side delts Dumbbell Lateral Raises 3 sets x 12–15 reps Side delts for width Reverse Pec Deck or Bent-Over Rear Delt Fly 3 sets x 12–15 reps Rear delts for posture & balance Arnold Press or Front Raise 3 sets x 10–12 reps Front delts and rotation Legs Focus Barbell Back Squats or Front Squats 4 sets x 6–8 reps Overall leg mass, quads, glutes Romanian Deadlifts (RDLs) 3 sets x 10 reps Hamstrings and glutes Walking Lunge...

Here’s a Back and Biceps Workout Split that helps build width, thickness, and strong arms. It’s perfect for all levels and pairs well with a chest/triceps day.  Back & Biceps Workout Split Day: Back + Biceps Do this 1–2 times per week. Rest 60–90 seconds between sets. Warm-up (5–10 min)           Arm swings, band rows, light lat pulldowns or pull-ups (2 sets) Back Focus (Compound + Isolation) Deadlifts 4 sets x 5–6 reps Heavy lift for total back and posterior chain Pull-Ups or Lat Pulldown 4 sets x 8–10 reps Lats and upper back width Barbell or Dumbbell Bent-Over Rows 3 sets x 8–10 reps Mid-back thickness Seated Cable Row (or One-Arm Dumbbell Row) 3 sets x 10–12 reps Middle and lower lats focus Face Pulls or Rear Delt Flys 2–3 sets x 15 reps Upper traps and rear delts Biceps Focus Barbell or EZ Bar Curl 3 sets x 8–10 reps Mass builder Incline Dumbbell Curl 3 sets x 10–12 reps Stretches and isolates biceps ...

Here’s a chest and triceps workout split that builds strength and size, perfect for 1-2 sessions per week: Chest & Triceps Workout Split Day: Chest + Triceps Do this workout once or twice per week. Rest 60–90 seconds between sets. Warm-up (5–10 min)  Arm circles, push-ups (2 sets x 10 reps), light dumbbell press Chest Focus Barbell Bench Press 4 sets x 6–8 reps Heavy compound lift for overall mass Incline Dumbbell Press 3 sets x 8–10 reps Targets upper chest and stabilizers Chest Dips (weighted if advanced) 3 sets x 10–12 reps Lower chest & triceps activation Cable or Dumbbell Flys 3 sets x 12–15 reps Isolation for inner and outer chest Triceps Focus Close-Grip Bench Press 3 sets x 8–10 reps Targets all three heads of the triceps Overhead Dumbbell Extension 3 sets x 10–12 reps Hits the long head of the triceps Triceps Rope Pushdowns 3 sets x 12–15 reps Great burnout finisher Optional Finisher (Superset) Push-up to Failure + Ben...