3-DAY SPLIT

DO PROGRESSIVE OVERLOAD

Legs/Shoulder -> Back/Biceps -> Chest/triceps

Chest-Triceps

Chest:
Flat bench press 5x5 (55kg) / İncline bench press 5x6

İncline machine press 4x8

Flat dumbell press 4x8

Cable Fly 3x10

Triceps:
Dibs 3x8

Overhead flat push 3x10

Rope pushdown 3x8

Back-Biceps

Back:
Wide-grip lat pulldown 3x8 (20kg)

Close-grip izole pulldown 4x8 ( left side 4x12 till equal) (16kg)

Underhand grip barbell row 4x10 (40kg)

Rear delt dumbell fly 3x10 (4kg)

Straight arm pull-down 3x10 (18.75kg)

Biceps:
İncline dumbell curl 3x10-8-6 (10kg)

hammer curl 3x10-8-6 (10kg)

Ez-bar Preacher curl 3x10 (25kg)

Cable curl 1x failure

Leg-Shoulder
Legs:

Leg curl 4x15 (35kg)

Back squat warmup + 6x5 (55kg)

Leg extention 8x12 (30 sec rest/ last set dropset) negative (42kg)

Calf raise 4x10

Shoulder:
Seated dumbell press 4x8 (14kg)

Egyptian lateral raise 3x12 (4-4-4… til failure)

Front raise 4x10 (neutral grip)

Rope Face pull 4x10

Hex bar shrug 3x12