Split​ ​overview

• Arms
• Back/side and rear delts
• Legs
• Chest/side delts
• Arms
• Back/deadlifts/hams
• Delts

repeat

Split​ ​daily
Arms

1. single-arm DB preacher
2. Seated cuff cable extension
3. seated incline cable
4. cable cross tri-X

Back/rear​ ​and​ ​side​ ​delt

1. nautilus row
2. nautilus single-arm pull down
3. magnum row
4. lying cuff lateral raises
5. reverse pec dec

Legs

1. Seated leg curls
2. reverse band SS bar squats
3. leg extensions
4. cybex squat press

Chest/tris/bis

1. incline DB
2. hammer strength incline(ish) chest press
3. lying cuff laterals

Arms

1. single-arm DB preacher
2. cable cross tri-X
3. seated incline cable
4. lying DB triceps extensions

Back/Deadlift/hams

1. hammer strength step back row
2. nautilus single-arm pull down
3. deadlifts (from the floor)
4. single-leg leg curls
5. Seated leg curls

Delts

1. DB military press
2. lying cuff lateral raises
3. reverse pec dec