JUSTIN YOUNG - Example Training Split

Monday: Chest+Biceps

Incline Dumbbell press

Machine Flyes

Barbell Bench Press

Push-ups

Dumbbell bicep curls

Hammer curls

Preacher Curls

Tuesday: Quads+ Calves

Squats

Hack Squats

Leg Extension

Leg Press (1 Leg)

Donkey Raises

Standing calf raises

Wednesday: Back+Ticeps+Forearms

Lat Pull downs

Dumbbell Rows

Chin ups

Cable pulleys

Close Grip bench Press

Overhead Dumbbell extension

Rope pull down

Thursday: Off

Friday: Shoulders + Traps

Dumbbell presses

Lateral raises

Front raises

Rear Delt machine

Behind the back shrugs w/ smith machine

Saturday: Hamstrings+ Calves

Straight leg deadlift

Laying hamstring curl

Seated hamstring curl

Lunges w/ dumbbells

Incline Calf extension Machine

Donkey Raises

Sunday: Off

Training Notes:

Workouts are usually intense as possible, I usually have my iPod plugged in and focus completely on lifting, usually not socializing at all in the gym while lifting. Reps vary depending on how I feel that particular day; some days I want to do drop sets some days I do basic reps and sets. I’ve started lowering the weight ive been doing and focusing one form and ive noticed an increase in muscle shape and overall fewer injuries while training.

Advice:

Just keep training hard, find out what works for u in terms of diet and training through trial and error cause no ones the same so use my training split as an example but don’t be afraid to change a few things that will benefit yourself.