Since finishing up my full Ironman back in November, I’ve been utilizing a 6-day workout split, which is done in a 3 day on, one day off pattern. The split is a Chest/Biceps, Legs, Back/Tricep. I sprinkled in some ab exercises on most of the upper body days. I specifically did an antagonist approach to try to hit my arms a little harder. The upper days are split by legs specifically to give a little extra rest to the arms and shoulders between days.
Chest and Biceps 1
- Incline Bench Press (dumbbell) 4 x 6-8
- Cable Chest Fly 3 x 8-12
- Alternating Bicep Curl (dumbbell) 3 x 8-12
- Lateral Raise (cable) 3 x 8-12
- Hammer Curl (cable/rope) 3 x 8-12
- Notes: I superset the bicep movements with the chest movements. I also perform 2 ab movements at 2 x 8-12
Legs 1 (Quad Dominate)
- Machine Hack Squat 4 x 6-8
- Hip Thrust 3 x 8-12
- Leg Extension 3 x 8-12 (Partials to failure on the last set)
- Standing Calf Raise (smith machine) 3 x 8-12
Back and Triceps 1
- Low Row (machine) 4 x 6-8
- Lat Pulldown (cable machine) 3 x 8-12
- Tricep Pressdown (cable) 3 x 8-12
- Straight Arm Lat Pulldown 3 x 8-12
- Seated Overhead Tricep Extension (dumbbell) 3 x 8-12
- Face Pull (cable) 3 x 8-12
- Notes: I superset the Tricep movements with the back movements. I also perform 2 ab movements at 2 x 8-12
Chest and Biceps 2
- Bench Press (barbell) 4 x 6-8
- Overhead Press (barbell) 3 x 6-8
- Bicep Curl (barbell/EZ-bar) 3 x 8-12
- Chest Dip 3 x 8-12
- Behind the Back Cable Curl 3 x 8-12
- Notes: I superset the bicep movements with the chest movements. I also perform 2 ab movements at 2 x 8-12
Legs 2 (Hamstring Dominate)
- Deadlift 4 x 6-8
- Bulgarian Split Squats 3 x 8-12
- Seated Hamstring Curls 3 x 8-12
- Seated Calf Raise 3 x 8-12
Back and Triceps 2
- Bent Over Barbell Row 4 x 6-8
- Pull Ups (Add weight for more difficulty) 3 x 8-12
- Tricep Pressdown (cable) 3 x 8-12
- Dumbbell Shrugs 3 x 8-12
- Tricep Kickback (cable) 3 x 8-12
- Lateral Raise (cable) 3 x 8-12
- Notes: I superset the Tricep movements with the back movements. I also perform 2 ab movements at 2 x 8-12
As always, feel free to make adjustments as you want. This is just what I have been doing and I share in hopes that it will help at least a few people out.