AJ’s Workout Split

A list of my personal workouts anyone can follow.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Chest, Tris & Shoulders 1

Pull-Up (Bodyweight)

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Deadlift (Barbell)

Back, Biceps & Forearms 1

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Seated Calf Raise

Legs & Glutes 1

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Chest, Tris & Shoulders 2

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Back, Biceps and Forearms 2

Leg Press (45 Degrees)

Hip Thrust (Machine)

V-Squat

Bulgarian Split Squat (Dumbbell)

Legs & Glutes 2

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