Updated: Sep 23, 2020
Warming-up Make sure to warm-up before starting the workout. This can be a general warming-up where you get your heart rate higher by running or cycling. Or this can be a specific warming-up where you warm up by doing exercises who are easy on the joints and muscles. Think about weightless exercises or exercises with little weight. Both of the warming-ups must have the goal to get the heartrate up, to raise your body temperature and increasing blood flow to your muscles.
Incline bench press 4 x 10
Pendlay Row 4 x 8
Arnold Press 4 x 8
Laying Dumbbell Pull-over 3 x 12
Cable Straight Arm Pulldown 3 x 12
Cable Face pull 3 x 15
Chest Dip Machine 3 x 10 (* Plate loaded if possible)
Z-Bar Bicep Curls 16-12-8
*Keep in mind: Performance before weight.
In order to optimally perform every set of every exercise you will have to make sure that your rest is not too long and not too short. Below you can find the right amount of rest that is necessary for your type of workout.
Strength: 1-5 reps, 2-5 min rest
*Hypertrophy: 6-12 reps, 1-2 min rest
Endurance: 12+ reps, 30-75 sec rest
Some extra information for optimal performance
Make sure that the weight you use is just right for the amount of repetitions. You want to use a weight where you can't do more or less repetitions than noted. One or two reps is acceptable, not more. To get the best result with split workouts you'll have to train for at least 4 days a week.
Make sure to rotate the muscle groups. This way you wont put all of your fresh energy every time in the same muscles and the little energy you've got left at the end of the workout in the other muscles.