T Nation

Lee's Body Part Split

#1

Everyone says the body part split is dead so naturally that’s what I’m doing.

#2

Chest
Thursday, October 4, 2018

Bench Press (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 295 lb × 4
Set 4: 295 lb × 3
Set 5: 275 lb × 5
Set 6: 275 lb × 4

Decline Bench Press (Barbell)
Set 1: 230 lb × 6
Set 2: 270 lb × 5
Set 3: 270 lb × 5
Set 4: 250 lb × 8

Incline DB Press
Set 1: 200 lb × 8
Set 2: 200 lb × 7
Set 3: 200 lb × 6
Set 4: 200 lb × 6

Dumbbell Pullover
Set 1: 85 lb × 10
Set 2: 85 lb × 10
Set 3: 85 lb × 10

#3

Back
Thursday, October 4

Deadlift (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 315 lb × 3
Set 4: 425 lb × 2
Set 5: 455 lb × 1
Set 6: 315 lb × 4

T Bar Row
Set 1: 205 lb × 5
Set 2: 215 lb × 5
Set 3: 205 lb × 5
Set 4: 205 lb × 5
Set 5: 205 lb × 5

Weighted Pullup
Set 1: +1 lb × 10
Set 2: +25 lb × 5
Set 3: +45 lb × 3
Set 4: +25 lb × 5
Set 5: +25 lb × 5

Lat Pulldown (Cable)
Set 1: 210 lb × 10
Set 2: 210 lb × 10
Set 3: 200 lb × 10

#4

Shoulders
Friday, October 5, 2018

Overhead Press (Dumbbell)
Set 1: 130 lb × 10
Set 2: 180 lb × 5
Set 3: 200 lb × 5
Set 4: 200 lb × 5
Set 5: 200 lb × 4
Set 6: 180 lb × 7

Lateral Raise (Dumbbell)
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12
Set 4: 70 lb × 11

Rear Lateral Raise
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10
Set 4: 80 lb × 10

Upright Row (Barbell)
Set 1: 135 lb × 6
Set 2: 135 lb × 6
Set 3: 135 lb × 6

Rear Lateral Raise (machine)
Set 1: 110 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Set 4: 120 lb × 10

#5

Arms
Saturday, October 6, 2018

Triceps Dip
Set 1: +45 lb × 12
Set 2: +90 lb × 8
Set 3: +90 lb × 8
Set 4: +90 lb × 8
Set 5: +90 lb × 6

Bicep Curl (Barbell)
Set 1: 65 lb × 15
Set 2: 105 lb × 5
Set 3: 105 lb × 5
Set 4: 105 lb × 5
Set 5: 105 lb × 6

Skullcrusher (Barbell)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10
Set 4: 100 lb × 8
Set 5: 70 lb × 15

Hammer Curl (Dumbbell)
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Set 4: 60 lb × 12

Tricep Extension
Set 1: 130 lb × 15
Set 2: 130 lb × 15
Set 3: 130 lb × 15

#6

Legs
Sunday, October 7, 2018

Squat (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 305 lb × 4
Set 4: 335 lb × 3
Set 5: 365 lb × 2

Leg Extension (Machine)
Set 1: 200 lb × 12
Set 2: 200 lb × 12
Set 3: 200 lb × 10
Set 4: 200 lb × 10
Set 5: 200 lb × 10

Stiff Leg Deadlift (Barbell)
Set 1: 225 lb × 5
Set 2: 225 lb × 5
Set 3: 225 lb × 5
Set 4: 225 lb × 5

Leg Press
Set 1: 630 lb × 6
Set 2: 630 lb × 6
Set 3: 630 lb × 6
Set 4: 630 lb × 6

#7

Chest
Sunday, October 7, 2018

Bench Press (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 295 lb × 4
Set 4: 295 lb × 4
Set 5: 295 lb × 3
Set 6: 275 lb × 5

Decline Bench Press (Barbell)
Set 1: 230 lb × 8
Set 2: 230 lb × 8
Set 3: 230 lb × 8
Set 4: 230 lb × 8

Incline DB Press
Set 1: 200 lb × 8
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6

#8

Back
Monday, October 8, 2018

Deadlift (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 315 lb × 3
Set 4: 365 lb × 2
Set 5: 395 lb × 2
Set 6: 425 lb × 2

T Bar Row
Set 1: 205 lb × 5
Set 2: 215 lb × 5
Set 3: 215 lb × 4
Set 4: 205 lb × 5
Set 5: 205 lb × 5

Lat Pulldown (Cable)
Set 1: 200 lb × 10
Set 2: 240 lb × 6
Set 3: 250 lb × 5
Set 4: 240 lb × 5

Rear Lateral Raise
Set 1: 120 lb × 8
Set 2: 120 lb × 8
Set 3: 120 lb × 8
Set 4: 120 lb × 8

#9

Shoulders
Tuesday, October 9, 2018

Overhead Press (Dumbbell)
Set 1: 130 lb × 10
Set 2: 180 lb × 5
Set 3: 200 lb × 5
Set 4: 200 lb × 5
Set 5: 200 lb × 3

Lateral Raise (Dumbbell)
Set 1: 70 lb × 12
Set 2: 90 lb × 6
Set 3: 90 lb × 6
Set 4: 90 lb × 6

Rear Lateral Raise
Set 1: 80 lb × 8
Set 2: 80 lb × 8
Set 3: 80 lb × 8

Notes: Cut this workout short because I felt like garbage today. This is the 3rd day in a row where I’ve felt drained. Not sure what the deal is.

1 Like
#10

What is diet and sleep like?

#11

Need to get better about uploading these. This was my first day back after a week and a half off.

Legs
Friday, December 21, 2018 at 5:31 PM

Squat (Barbell)
Set 1: 135 lb × 8
Set 2: 225 lb × 5
Set 3: 315 lb × 2 @ 8
Set 4: 315 lb × 2 @ 8.5
Set 5: 315 lb × 2 @ 9.5
Set 6: 315 lb × 2

Leg Extension (Machine)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 200 lb × 10

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 10 @ 8.5
Set 2: 135 lb × 10 @ 8.5
Set 3: 135 lb × 10

Leg Press
Set 1: 630 lb × 5 @ 8.5
Set 2: 630 lb × 5 @ 9
Set 3: 540 lb × 5
Set 4: 540 lb × 5

Seated Calf Raise
Set 1: 135 lb × 10
Set 2: 180 lb × 10
Set 3: 180 lb × 10

#12

Been doing 8x3’s (or 8x4’s on this day) for bench and a couple other lifts to break through some plateaus.

Chest
Saturday, December 22, 2018 at 7:20 AM

Bench Press (Dumbbell)
Set 1: 160 lb × 8
Set 2: 200 lb × 5 @ 6.5
Set 3: 240 lb × 3 @ 8.5
Set 4: 260 lb × 3 @ 10
Set 5: 240 lb × 4 @ 9
Set 6: 240 lb × 4
Set 7: 240 lb × 4
Set 8: 240 lb × 4
Set 9: 240 lb × 4
Set 10: 240 lb × 4

Decline Bench Press (Barbell)
Set 1: 180 lb × 10
Set 2: 230 lb × 6
Set 3: 230 lb × 6

Incline DB Press
Set 1: 200 lb × 6
Set 2: 220 lb × 4
Set 3: 200 lb × 8

#13

My deadlift apparently went to shit after my break. Hopefully I’ll get that straightened out quick.

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 @ 7
Set 4: 365 lb × 3 @ 9
Set 5: 405 lb × 1 @ 9.5

Weighted Pullup
Set 1: +25 lb × 5 @ 8.5
Set 2: +45 lb × 3 @ 9
Set 3: +45 lb × 3 @ 9
Set 4: +45 lb × 3 @ 9
Set 5: +45 lb × 3 @ 9
Set 6: +45 lb × 3 @ 9
Set 7: +45 lb × 4

T Bar Row
Set 1: 180 lb × 5
Set 2: 200 lb × 5
Set 3: 200 lb × 4
Set 4: 190 lb × 4
Set 5: 180 lb × 5

Rear Lateral Raise
Set 1: 70 lb × 8
Set 2: 80 lb × 8
Set 3: 80 lb × 8

Lat Pulldown (Machine)
Set 1: 220 lb × 8
Set 2: 220 lb × 8
Set 3: 220 lb × 8

#14

Shoulders

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 160 lb × 5 @ 7.5 [Warm-up]
Set 3: 190 lb × 3 @ 8
Set 4: 200 lb × 3 @ 9
Set 5: 200 lb × 3 @ 8.5
Set 6: 200 lb × 3
Set 7: 200 lb × 3 @ 10
Set 8: 190 lb × 3
Set 9: 190 lb × 3
Set 10: 190 lb × 3

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8.5
Set 2: 60 lb × 10 @ 8.5
Set 3: 60 lb × 10 @ 8.5
Set 4: 60 lb × 10 @ 8.5

Rear Lateral Raise
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Rear Lateral Raise (machine)
Set 1: 110 lb × 10
Set 2: 110 lb × 10
Set 3: 110 lb × 10

#15

Arms

Triceps Dip
Set 1: +45 lb × 12 @ 6.5
Set 2: +90 lb × 8 @ 8
Set 3: +90 lb × 8 @ 8.5
Set 4: +90 lb × 8 @ 8.5
Set 5: +90 lb × 8 @ 8.5

Bicep Curl (Barbell)
Set 1: 80 lb × 8 @ 8.5
Set 2: 80 lb × 7 @ 8.5
Set 3: 80 lb × 6 @ 9.5
Set 4: 80 lb × 6 @ 9.5

Skullcrusher (Barbell)
Set 1: 90 lb × 10 @ 8.5
Set 2: 100 lb × 8 @ 8.5
Set 3: 100 lb × 8 @ 8.5
Set 4: 100 lb × 8 @ 8.5

Hammer Curl (Dumbbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10 @ 9
Set 3: 60 lb × 0

Triceps Extension
Set 1: 120 lb × 12 @ 7
Set 2: 120 lb × 12 @ 9
Set 3: 120 lb × 12 @ 8.5

#16

Legs

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2 @ 7.5
Set 4: 345 lb × 2 @ 9.5
Set 5: 355 lb × 2 @ 9.5

Leg Extension (Machine)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 200 lb × 10

Romanian Deadlift (Barbell)
Set 1: 135 lb × 5
Set 2: 135 lb × 5
Set 3: 135 lb × 5

Leg Press
Set 1: 630 lb × 5 @ 8.5
Set 2: 720 lb × 5 @ 8.5
Set 3: 720 lb × 5 @ 8.5
Set 4: 720 lb × 5 @ 8.5

Seated Calf Raise
Set 1: 180 lb × 8
Set 2: 180 lb × 6
Set 3: 180 lb × 6

#17

8x3’s are definitely paying dividends on bench :slight_smile:

Chest

Bench Press (Dumbbell)
Set 1: 160 lb × 8
Set 2: 200 lb × 5 @ 6.5
Set 3: 260 lb × 3 @ 9
Set 4: 280 lb × 3 @ 9.5
Set 5: 280 lb × 3 @ 9.5
Set 6: 280 lb × 2 @ 10
Set 7: 260 lb × 4 @ 9
Set 8: 260 lb × 4 @ 9.5
Set 9: 260 lb × 4 @ 9.5
Set 10: 260 lb × 3 @ 10

Decline Bench Press (Barbell)
Set 1: 180 lb × 12
Set 2: 180 lb × 12 @ 9.5
Set 3: 180 lb × 10 @ 10

Incline DB Press
Set 1: 200 lb × 6
Set 2: 200 lb × 5
Set 3: 200 lb × 0

#18

Still feeling weak on my deadlifts. 3 weeks ago I pulled 465 lbs. for a 1RM personal best but now I’m struggling with 405. The weak point seems to be my hamstrings. Guess I just need to focus on them a little more on leg day.

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 2 @ 9.5
Set 4: 405 lb × 2 @ 10
Set 5: 405 lb × 2 @ 10

T Bar Row
Set 1: 180 lb × 5
Set 2: 200 lb × 5
Set 3: 180 lb × 5
Set 4: 180 lb × 5
Set 5: 180 lb × 5

Weighted Pullup
Set 1: +25 lb × 5 @ 8.5
Set 2: +1 lb × 5 @ 7.5
Set 3: +1 lb × 5 @ 7.5
Set 4: +1 lb × 5 @ 7.5
Set 5: +1 lb × 5 @ 7.5

Face Pull (Cable)
Set 1: 60 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10

Lat Pulldown (Machine)
Set 1: 200 lb × 8
Set 2: 200 lb × 8
Set 3: 200 lb × 8

#19

My shoulders baffle me. Shoulder press, whether it be with dumbbells or barbell, is one of my strongest lifts and always has been. Yet from an appearance standpoint I definitely don’t consider my shoulders a strongpoint. I’m not sure if I have a tinge of body dysmorphia or its just genetics or what.

Shoulders

Seated Overhead Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 135 lb × 6 [Warm-up]
Set 3: 225 lb × 3
Set 4: 225 lb × 3 @ 9
Set 5: 235 lb × 3 @ 8.5
Set 6: 245 lb × 2 @ 10
Set 7: 225 lb × 3 @ 10
Set 8: 205 lb × 4
Set 9: 205 lb × 4
Set 10: 205 lb × 4

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8.5
Set 2: 60 lb × 10
Set 3: 50 lb × 12
Set 4: 50 lb × 12
Set 5: 50 lb × 10

Rear Lateral Raise
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10

Rear Lateral Raise (machine)
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15

#20

Arms
Friday, December 28, 2018

Triceps Dip
Set 1: +45 lb × 12 @ 6.5 [Warm-up]
Set 2: +90 lb × 6 @ 8 [Warm-up]
Set 3: +135 lb × 3 @ 8.5
Set 4: +135 lb × 3 @ 9.5
Set 5: +125 lb × 4 @ 8.5
Set 6: +125 lb × 4
Set 7: +125 lb × 4
Set 8: +90 lb × 8

Incline Curl (Dumbbell)
Set 1: 60 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 70 lb × 8 [Failure]

Skullcrusher (Barbell)
Set 1: 90 lb × 10 @ 8.5
Set 2: 110 lb × 6 @ 9.5
Set 3: 110 lb × 6 @ 9.5
Set 4: 120 lb × 4 @ 10
Set 5: 100 lb × 6

Hammer Curl (Dumbbell)
Set 1: 60 lb × 10
Set 2: 50 lb × 15 @ 9
Set 3: 50 lb × 15 @ 10

Triceps Extension
Set 1: 120 lb × 15 @ 7
Set 2: 120 lb × 10 @ 9
Set 3: 120 lb × 10 @ 8.5