Upper/Lower Body Split: Radioactive

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 477
UPPER BODY:
-Incline Dumbbell Press (3 x 8-12, 4-6, 12-15)
-Zeus Rows (3 x 8-12, 4-6, 12-15)
-Hang Clean + Press (3 x 6-8)
-Face-pull (3 x 8-10)
-SUPER SET: Skull Crushers + Dumbbell Spider Curl (2 x 12)

LOWER BODY:
-Barbell Squat (3 x 8-12, 4-6, 12-15)
-Stiff Legged Deadlift (3 x 8-12, 4-6, 12-15)
-Cossack Squats (3 x 5 per side)
-Pull-through (2 x 8-10)
-Hercules Chain (1 x 60 second AMRAP)
-Walking Lunges (2 x 30; 15 per side)
-Standing Calf Raises (1 x 60 second AMRAP)

CORE:
-Landmine 180's (3 x 8-12, 4-6, 12-15)
-Pikes (3 x 12)
-Cable Chops (3 x 10 per side; change level each set)
-Get-up Thrusts (3 x 5 per side)
-Supermans (2 x to failure)
-Alligator Drag (1 x 60 second AMRAP)
-Banded Punches (1 x 60 second AMRAP)

UPPER BODY:
-Weighted Pull-ups (3 x 8-12, 4-6, 12-15)
-Weighted Dips (3 x 8-12, 4-6, 12-15)
-Dumbbell Shoulder Press (3 x 6-8)
-Dumbbell High Pull (3 x 8-10)
-SUPER SET: Alternating Triceps Push-downs+ Lip Buster Curls (2 x 12 per side)

LOWER BODY:
-Front Squat (3 x 8-12, 4-6, 12-15)
-Romanian Deadlift (3 x 8-12, 4-6, 12-15)
-Dumbbell Side Lunges (3 x 5 per side)
-Glute Bridges (2 x 8-10)
-Single Leg Bridge Curl (2 x 8 per side)
-Leg Press strip set (1 x to failure)
-Seated Calf Raises (1 x 60 second AMRAP)
 
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