SPLIT SERIES PP-UL

At its time of conception this was the greatest split I could create. It is backed by science I swear. Go check out the split series on the @smallsillyguy Instagram for more information.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Chest Fly (Cable)

Skull Crusher (Barbell)

Tricep Dip (Bodyweight)

push (chest & tri)

Seated Row (Cable)

Single Arm Row (Dumbbell)

Bent Over Row (Barbell)

Preacher Curl (EZ Bar)

Incline Hammer Curl (Dumbbell)

Concentration Curl

Wrist Curls

pull (back & bi)

Hamstring Curl

Front Squat (Barbell)

Squat (Barbell)

Leg Extension

Standing Calf Raise

Hip Adductor (Machine)

legs1 (quad & calf)

Reverse Pec Deck

Pec Deck (Machine)

Lateral Raise (Cable)

Bayesian Curl

Cable Crunch

Hanging Leg Raise

Russian Twist

Shrug (Dumbbell)

upper (aux & weak points)

Hack Squat

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Hip Abductor (Machine)

legs2 (hamstring & glute) 

Hammer Curl (Dumbbell)

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