5 Day Split: Avenger mode

Scorpion King

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Posts: 392
Yeah I'm running out of names for these splits, and no I'm not taking suggestions. Anyways I threw this one together utilizing 3 of the best training methods I've used thus far: mixed sets, effective rep sets, and AMRAP sets. To help it along I chose the best exercises for the job!

MONDAY CHEST/TRICEPS
Barbell Bench Press (3 x 8-12, 4-6, 12-15)
Incline Dumbbell Press 12 reps into 20 ERs
Cable Crossovers AMRAP
Skull Crushers (3 x 8-12, 4-6, 12-15)
Rope Push-down 12 reps into 20 ERs
Dumbbell Kickbacks AMRAP

TUESDAY LEGS
Barbell Squat (3 x 8-12, 4-6, 12-15)
Romanian Deadlift (3 x 8-12, 4-6, 12-15)
Dumbbell Spanish Squats 8 reps into 15 ERs
Bridge Curl 12 reps into 20 ERs
Cossack Squats AMRAP
Walking Lunges AMRAP
Pull-Through AMRAP
Seated Calf Raises 8 reps into 15 ERs

WEDNESDAY BACK/BICEPS
Barbell Row (3 x 8-12, 4-6, 12-15)
Kneeling One Arm Pull-down 12 reps per side into 20 ERs per side
Weighted Pull-ups AMRAP
Barbell Curl (3 x 8-12, 4-6, 12-15)
Cross Body Hammer Curls 12 reps per side into 20 ERs per side
Spider Curl AMRAP

THURSDAY SHOULDERS
Military Press (3 x 8-12, 4-6, 12-15)
Dumbbell High Pull (3 x 8-12, 4-6, 12-15)
Dumbbell Lateral Raises 12 reps into 20 pause ERs
Dumbbell Hip Huggers 12 reps into 20 ERs
Rope Front Raise AMRAP
Face-pull AMRAP

FRIDAY FULL BODY
Trap Bar Deadlift (3 x 8-12, 4-6, 12-15)
Dumbbell Thrusters 12 reps into 20 ERs
Kettlebell Swing AMRAP
CIRCUIT: 2 sets to failure
-Side Lunges
-Chest Dips
-Inverted Rows
-Hanging Leg Raises
-Angels and Devils
-Single Leg Deadlift
 
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