Kasey's Muscle Building Workout Splits

The Muscle Building Workout 



: Upper Body A

  1. Bench Press
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  2. Rows
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  3. Incline Dumbbell Press
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  4. Lat Pull-Downs
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  5. Lateral Raises
    2 sets of 10-12 reps.
    1 minute rest between sets.
  6. Triceps Press-Downs
    2 sets of 10-12 reps.
    1 minute rest between sets.
  7. Dumbbell Curls
    2 sets of 10-12 reps.
    1 minute rest between sets

: Lower Body A

  1. Romanian Deadlifts
  2. Leg Press 
    3 sets of 10-12 reps.
    1-2 minutes rest between sets.
  3. Seated Leg Curls
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  4. Standing Calf Raises
    4 sets of 6-8 reps.
    1-2 minutes rest between sets.
  5. Abs
    x sets of 8-15 reps.
    1 minute rest between sets.

 : Upper Body B

  1. Pull-Ups
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  2. Barbell Shoulder Press
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  3. Seated Cable Row
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  4. Dumbbell Bench Press
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  5. Dumbbell Flyes
    2 sets of 10-12 reps.
    1 minute rest between sets.
  6. Barbell Curls
    2 sets of 10-12 reps.
    1 minute rest between sets.
  7. Skull Crushers
    2 sets of 10-12 reps.
    1 minute rest between sets.

: Lower Body B

  1. Squats
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  2. Split Squats 
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  3. Laying Leg Curls
    3 sets of 10-12 reps.
    1-2 minutes rest between sets.
  4. Seated Calf Raises
    4 sets of 10-12 reps.
    1-2 minutes rest between sets.
  5. Abs
    x sets of 8-15 reps.
    1 minute rest between set

Upper/Lower Split

  1. Monday: Upper Body A Workout
  2. Tuesday: Lower Body A Workout
  3. Wednesday: off
  4. Thursday: Upper Body B Workout
  5. Friday: Lower Body B Workout
  6. Saturday: off
  7. Sunday: off

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