, on chest and back day the first two exercises (1.1 and 1.2) are supersets; do one set of 1.1, and then quickly do one set of 1.2. You can click on each exercise to watch an instructional video about how to do it correctly (will open in a new window). Here we go:
- Day 1: Chest/Back
- 1.1: Incline Dumbbell Bench Press (3x10)
- 1.2: Incline Dumbbell Flyes (3x20)
- 2: Flat Dumbbell Bench Press (3x10)
- 3.1: V-Bar Pulldown (3x12)
- 3.2: Close-Grip Front Lat Pulldown (3x12)
- 4.1: Seated Cable Rows Palms Up Grip (3x12)
- 4.2: Straight-Arm Pulldown (3x12)
- Day 2: Legs/Abs
- 1: Barbell Squats (3x10)
- 2.1: Leg Press (3x20)
- 2.2: Leg Extensions (3x20)
- 3.1: Romanian Deadlifts (2x10)
- 3.2: Leg Curl (2x10)
- 4.1: Cable Crunches (4x12)
- 4.2: Weighted Crunches (4x12)
- Day 3: Shoulders/Arms
- 1.1: Barbell Over Head Press (3x10)
- 1.2: Seated Bent Over Delt Raise (3x15)
- 2: Barbell Upright Rows (3x8)
- 3.1: E-Z Bar Preacher Curls Close-Grip (3x8)
- 3.2: Overhead Cable Curls (3x8)
- 4.1: Lying Triceps Press “Skull Crushers” (3x8)
- 4.2: Reverse Triceps Bench Press (3x8)
This is a three-day split, but I have been doing it as a
four-day split with emphasis on chest/back training twice a week. My split
currently looks like this:
- Monday: Day 1:Chest/Back
- Tuesday: Day 2: Legs/Abs
- Wednesday: Rest/Cardio
- Thursday: Day 3: Shoulders/Arms
- Friday: Day 1: Chest/Back
- Saturday: Rest/Cardio
- Sunday: Rest/Cardio
So there you have it fellas, The Annihilator. It has been working great for me, try it out and let me know how it works for
you. Let the annihilation begin!
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