My Diet & Routine To Build Muscle (Recipes + Training Split)

My Diet & Routine To Build Muscle (Recipes + Training Split)

My full training split that I’ve been using to get to one of my strongest in my lifting career! Really enjoy the upper/lower training style. Hope you enjoy the video and can apply some of the stuff to your routine!

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MY UPPER/LOWER SPLIT

Upper Day 1
A.) INCLINE BENCH PRESS 2-3 Top sets of 6-8 reps
B.) TBAR ROW 2-3 Top sets of 10-12 reps
C.) STANDING DB SHOULDER PRESS 2-3 Top sets of 10-12 reps
D.) LAT PULLDOWN 12-15,10-12,8-10
E.) CABLE CHEST FLY 12-15, 10-12, 8-10
F.) MACHINE LATERAL RAISE 3×12-15 (Drop set if you want)

Lower Day 1
A.) HACK SQUAT 2-3 Top sets of 8-10 reps
B.) LEG PRESS 2-3 Top sets of 10-12 reps
C.) SEATED HAMSTRING CURL 3×12-15
D1.) CABLE CURL 3×10-12
D2.) OVERHEAD ROPE EXTENSION 3×10-12
E1.) SEATED HAMMER CURL 3×10-12
E2.) TRICEP PUSHDOWN 3×12-15

Upper Day 2
A.) FLAT SMITH MACHINE BENCH PRESS 2-3 Top sets of 10-12 reps
B.) CHEST SUPPORTED ROW 2-3 Top sets of 10-12 reps
C.) SEATED DB ARNOLD PRESS 2-3 Top sets of 10-12 reps
D.) NEUTRAL GRIP PULLDOWN 3×10-12 (Drop set if you want)
E.) INCLINE DB PRESS 2-3 Top sets of 10-12 reps
F.) 2 ARM CABLE LATERAL RAISE 3×15-20

Lower Day 2
A.) BELT SQUAT 2-3 Top sets of 12-15 reps
B.) DB SPLIT SQUAT 2-3 Top sets of 10-12 reps (slower negative)
C.) LEG EXTENSION 3×12-15
D1.) SEATED DB CURL 3×10-12
D2.) DB ROMANIAN DEADLIFT 3×10-12
E1.) OVERHEAD DB EXTENSION 3×12-15
E2.) STANDING OR SEATED CALVE RAISE 3xFAILURE

BARE PERFORMANCE NUTRITION SUPPS- CODE ‘TENNY’
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My Diet & Training Routine To Build Muscle! Full Upper/Lower Split.

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