Untitled

Ruben Thompson
2012 Split

Monday
LEGS (Power + Heavy)
Narrow Stance Leg Press [4x10-12]
Lying Hamstring Curls [3x10]
Leg Extentions [4x8-12]
Seated Hamstring Pushdowns [3x16]
Bulgarian Split Squats [3x8]
Heavy Seated Calve Raises [3x12]

Tuesday
ARMS
Preacher Curls [3x10-12]
*Skullcrushers [3x10-12]
*Close Grip Bench
Overhead Extentions [3x12]
*Flatbar Pulldown [3x8]
*Rope Pulldown [3x10]
BB Curls [3x12]
DB Curls [3x12]
Heavy Hammer Curls [3x8]
Light Hammer Curls [3x8]
Dips [2x Failure]

Wednesday
CHEST
Flat Bench [3x8]
Decline Bench [3x12]
DB Incline Bench [3x10]
Pec Dec [3x10]
Decline Flyes [3x10]
Dips [2x Failure]
Cable X-Overs [3x12-14]

Thursday
BACK + TRAPS
Pull Ups [3x8-10]
Bent Over BB Rows [3x12]
Lat Pull-Down [3x10]
Seated Row [3x14-16]
Upright Row [3x12]
Shrugs [3x16]

Friday
LEGS (Single Leg + Plyometrics)
Front Squats (Close Stance + Deep) [3x14]
Single Leg Legpress [3x12]
Single Leg Lying Hamstring curls [3x8]
Leg Extention [3x12]
Lunges [4 Deep Lengths]
Standing Single Leg Calve Raises [3x8]

Saturday
SHOULDERS + TRAPS
Front Lateral Raises [3x8]
*Cable Pulls [3x8]
*Bent-Over Shoulder Flyes [3x10]
Rear Delt on PecDec [3x12]
High Cable Reverse Flye [4x12]
*Side Seated DB Raises [3x8]
*Seated 20kg Plate Raise [3x8]
Upright Row [3x12]
Heavy Shrugs [2x16]


U Mirin Brah?