Welcome to Elevate
Workout Splits: 5 Day Plan
*All Workouts start with light first set, 3-4 sets of 8-15 Reps with 1 minute 45 second rest*
Chest, Tricep, and Shoulders
- DB Incline Bench Press
- Machine Chest Press
- Cable Upper Chest Fly
- Overhead Press
- Arnold Press
- Lateral Raises // Rear Delt Flys
- Tricep V-bar Extension
- Skull Crushers
Back(Lat Focused) & Bicep
- Warm up: Assisted Pull Ups 2 x 5-10
- Single Arm Lat Pull-Down
- T-Bar Row
- Lat Pull-Down
- Shrugs (3 x 8-12)
- Preacher Curl
- Incline Bicep Curl
- Hammer Curl
Legs
- Warm up: 3-5 minute stationary bike
- Lying Hamstring Curls
- RDL's
- Quad Extensions
- Sissy Squats
- Split Squat
- Single Leg Calf Raises
- Seated Calf Raises
Chest & Back
- Peck Deck Fly
- Machine Chest Press
- High Cable Chest Fly // Low Chest Fly
- Underhand Lat Pulldowns
- Seated Row
- Pullovers
Shoulders & Arms
- DB Overhead Press [Front Delt]
- Seated Lateral Raises // Front Raises [Side & Front Delt]
- Rear Delt Fly's [Rear Delt]
- Single Arm Tricep Extensions
- Tricep Extensions
- EZ-Bar Skull Crushers
- Cable Bicep Curl or Preacher Curl
- Hammer Curls
- Alternating Bicep Curl