So for the past 2 weeks I've been doing a chest/tris, back/bis, shoudlers/legs routine on a 3 day split. Going to the gym 4-5 times a week I just carry over the split into the following weeks.

No squats is a temporary thing as unfortunately the 'gym' (a leisure centre) doesn't have a squat rack or anything even close. I'll incorporate squats and deadlifts when I get a car in a few months. The exercises, sets and reps are just improvised by myself so if there is a benefit to modifying any of them for a particular reason then I'm all ears.

Chest/tris:

3x12 chest flyes
4x8 flat db bench press
4x8 incline db press
4x8 tricep pushdowns
4x10 skull crushers
3x10 tricep extensions

Back/bis:

4x8 pulldowns
4x8 weighted pullups
3x12 db rows
4x8 bicep curls
3x10 hammer curls

Shoulders/legs:

4x8 db shoulder press
3x12 standing military press
3x10 front raises
3x8 lateral raises
4x8 leg press
4x8 leg extensions
3x12 leg curls
3x20 calf raises

always do compounds before isolation, for example bench before flyes

seems ok tbh

Pre exhaustion of the chest prior to compound helps aim hypertrophy to the chest before the triceps fatigue tho

try this:

Chest /tri-5x10 flat bb, 5x10 incline bb, 5x12 dips

Would not bother with squats n deadlifts


Assuming your day is split mon / wed / fri

I would change it to chest bis / back tris

Brb extra arm gains

Flat bench, incline, decline, dips, flies.

Tricep push down, tricep extensions, close grip bench. (I'd stick with chest/tris for your split), skull crushers. (I do close and wide grip w/ the ez bar)

Back looks solid but I'd throw in some barbell rows and db rows.

Shoulders I do front raises w/ 35 and 45lb plates till failure, then single arm db raises. Also seated db shoulder press.

Concentration curls, cable curls.

Fuck legs. But seriously without a squat rack you've got it covered. Could do some db lunges, though.

yeah I thought this too



bit heavy on chest surely?



That could work, I don't have a huge problem with fatigue atm though



Never done decline before, I could switch it to something like 3 sets each of flat/incline/decline and see how it goes. Could throw in db lunges too

What difference does it make when you can bench and then do a chest isolation (flyes) afterward? I don't disagree with the idea of pre-exhaustion, but it is usually used to cater to some sort of injury.