Workout

Split
LEGS
PULL
PUSH
LEGS
SHOULDERS

FITNESSBYALICIA
 Leg Day 1

EXERCISE SETS/REPS

Leg Press
Work up to 4 x 8-10
(close stance)

Barbell RDL 4 x 10

Superset
EZ Bar walking lunges 3 sets of each
Bodyweight continuous 12 reps each leg
walking lunges

4 x 12 (slow and
EZ bar Hip thrust controlled. Hold at
the top)

2 x 20
Abductors
 Pull Day
EXERCISE SETS/REPS

Wide grip Work up to 4 x 8

lat pull down

Cable rope 3 x 15 (Full

straight arm pull over extension)

4 x 10, 10, 8, 8
Single arm bent
(Increase weight
over dumbbell row
every time)

Dumbbell bicep curls

4 x 10 each arm
on an incnline bench

Close grip cable

4 x 10
seated row

Straight bar
bicep curl 3 x 12
 Push Day
EXERCISE SETS/REPS

Dumbbell Work up to
shoulder press 4 x 8-10

3 x 10 heavier reps then

Lateral raise drop the weight and do
10-12 lighter reps

Dumbbell
4 x 10-12
incline bench
press

Straight bar tricep

4 x 15
push down

Superset

Cable chest flies 3 x 12-15

Cable rope tricep extension
 Leg Day 2
EXERCISE SETS/REPS

Barbell Hip Work up to

Thrust 4 x 8-10

EZ bar Step
3 x 12 each leg
ups

Dumbbell
4 x 10-12
RDLs

Good Mornings 3 x 12

Seated hamstring 4 x 12 (slow on the

curl way down)
 Shoulder Day
EXERCISE SETS/REPS

Arnold Work up to
Press 4 x 10

Single arm
upright row 3 x 12 each arm
witha plate

Superset
4 x 10-12
Cable lateral raise each arm
Cable front raise

Face pulls 3 x 12

Hammer Strength
2 x 10-12
machine shoulder
press