# Muscle Building Split Routine

## Upper Body A

Bench Press · Row (Bent-Over) · Incline Dumbbell Press · Lat Pull Down · Lateral Raises · Tricep Pushdown · Dumbell Curls

### Section 1

- 3 × 6-8 Bench Press - Barbell
- 3 × 6-8 Row (Bent-Over) - Barbell
- 3 × 8-10 Incline Dumbbell Press
- 3 × 8-10 Lat Pull Down
- 3 × 10-15 Lateral Raises
- 3 × 10-12 Tricep Pushdown
- 3 × 12-15 Dumbell Curls


## Lower Body A

Deadlift (Romanian) · Leg Press · Seated Leg Curls · Calf Raise (Donkey) · Plank · Side Plank · Hyperextension (Back Extension, 45° Hyper) · Plank · Side Plank · Hyperextension (Back Extension, 45° Hyper) · Plank · Side Plank · Hyperextension (Back Extension, 45° Hyper)

### Section

- 3 × 6-8 Deadlift (Romanian)
- 3 × 10-12 Leg Press
- 3 × 6-8 Seated Leg Curls
- 4 × 6-8 Calf Raise (Donkey)
- 1 × 30-60s Plank
- 1 × 30-60s Side Plank
- 1 × 6-8 Hyperextension (Back Extension, 45° Hyper)
- 1 × 30-60s Plank
- 1 × 30-60s Side Plank
- 1 × 6-8 Hyperextension (Back Extension, 45° Hyper)
- 1 × 30-60s Plank
- 1 × 30-60s Side Plank
- 1 × 6-8 Hyperextension (Back Extension, 45° Hyper)


## Upper Body B

Barbell Shoulder Press · Seated Cable Row · Dumbell Bench Press · Dumbbell Flyes · Barbell Curls · Skull Crushers

### Workout

- 3 × 6-8 Barbell Shoulder Press
- 3 × 8-10 Seated Cable Row
- 3 × 8-10 Dumbell Bench Press
- 3 × 10-15 Dumbbell Flyes
- 3 × 10-12 Barbell Curls
- 3 × 12-15 Skull Crushers


## Lower Body B

Split Squat · Lying Leg Curls · Seated Calf Raises

### Workout

- 3 × 8-10 Split Squat
- 3 × 10-12 Lying Leg Curls
- 3 × 10-15 Seated Calf Raises

### Abs