SBD Bodybuilding Split

This is just a simple sample split I made for fun that I felt like posting for free. Here it is:

 

Legs

Squats 5×5 @ a comfortable weight,  each week add five lbs.

Hamstring curls 3×10

Straight leg deadlifts 3×10

Quad extensions 3×10

Abs 5×10

 

Chest

Flat Bench 5×5 @ comfortable weight each week add five lbs.

Incline flys 5×10 superset w Dips 5×10

Cable crossovers 3×10

Tricep rope pushdowns 3×10

Tricep overhead rope extensions 3×10

 

 

Back

Deadlifts 3×10

Lat Pulldowns 3×10

Pullups 3×10

Chin ups 3×10

Underhand lat pulldowns 3×10

Biceps 6×10, 2×5 for strength, 2×15 for endurance, 2×12 for hypertrophy

 

Shoulders

Standing OHP (Over head barbell press) 3×10

Seated dumbbell press 3×10

Side lateral raises 3×10 superset

Front lateral raises 3×8

• Tommy Roel
• Maxin’ Out n Blackin Out