The purpose of a split routine is to hit each muscle directly only once a week. This is for maximum recovery time and maximum work for each muscle on a given day. The first number is the amount of sets. The numbers after the (x’s) are the number of repetitions. So Flat DB Press would be 3 sets of 4-8 reps. This routine is for those who have passed the beginner stages in lifting.

Monday- Chest, Biceps, and Traps

Flat DB Bench Press 3 x 4-8
Incline DB Press 3 x 6-10
DB Fly 3 x 8-12
Standing Barbell Curls 4 x 4-8
Alternating Hammer Curls 2 x 8-16 total
Barbell or DB Shrugs 3 x 8-12

Wednesday- Legs and Shoulders

Squats 3 x 6-12
Leg Curls 3 x 6-10
Calf Raises 3 x 8-15
Seated DB Shoulder Press 3 x 4-8
Standing DB Side Laterals 3 x 8-12
DB Bent Over Raises 2 x 8-12

Friday-Back,Triceps

Deadlifts 3 x 4-6
Lat Pulldowns 3 x 4-8
Bent Over Rows 3 x 6-10
Tricep Overhead Extensions 3 x 4-8
Tricep Rope Pushdowns 2 x 8-12

Alternative Exercises:

Flat DB Bench Press can be replaced with: Flat Barbell Bench Press
Incline DB Bench Press can be replaced with: Incline Barbell Bench Press
Squats can be replaced with: Leg Press or Hack Squats
Seated DB Shoulder Press: Standing Military Press
Lat Pulldowns can be replaced with: Pullups or Chinups