Lee's Body Part Split

Shoulders

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 180 lb × 6 @ 9
Set 4: 180 lb × 6 @ 9.5
Set 5: 180 lb × 6 @ 9.5
Set 6: 180 lb × 6 @ 10
Set 7: 180 lb × 6 @ 9.5

Rear Lateral Raise (machine)
Set 1: 100 lb × 12
Set 2: 100 lb × 12
Set 3: 100 lb × 12
Set 4: 100 lb × 12
Set 5: 100 lb × 12

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 9 @ 9.5
Set 3: 70 lb × 8 @ 9
Set 4: 70 lb × 8 @ 9

Front Raise (Dumbbell)
Set 1: 40 lb × 10 @ 8.5
Set 2: 50 lb × 10
Set 3: 50 lb × 10

Exterior Rotations
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

Cable Twist
Set 1: 60 lb × 10

Knee Raises
Set 1: 1 lb × 10
Set 2: 1 lb × 10
Set 3: 1 lb × 10
Set 4: 1 lb × 10

My left shoulder is still fucked up. I can do overhead push movements but nothing that involves pulling. Not sure what the deal is but hopefully it’ll solve itself over time.

Arms

Crunch (Machine)
Set 1: 200 lb × 12
Set 2: 200 lb × 12
Set 3: 200 lb × 12

Dips
Set 1: 45 lb × 10 [Warm-up]
Set 2: 90 lb × 5
Set 3: 90 lb × 6
Set 4: 90 lb × 6
Set 5: 90 lb × 6
Set 6: 90 lb × 8

Incline Curl (Dumbbell)
Set 1: 50 lb × 10
Set 2: 60 lb × 8
Set 3: 60 lb × 8
Set 4: 70 lb × 6

Skullcrusher (Barbell)
Set 1: 110 lb × 5
Set 2: 110 lb × 5
Set 3: 110 lb × 5
Set 4: 110 lb × 5
Set 5: 110 lb × 5

Hammer Curl (Dumbbell)
Set 1: 60 lb × 10
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 80 lb × 6

Triceps Extension (supersetted with cable bicep curls)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12

Bicep Curl (Cable)
Set 1: 80 lb × 12
Set 2: 80 lb × 12
Set 3: 90 lb × 12

The last couple sessions look like your starting to really hit a solid gear

Legs

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Crunch (Machine)
Set 1: 180 lb × 15
Set 2: 180 lb × 15

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 4 @ 8.5
Set 4: 315 lb × 4 @ 8
Set 5: 315 lb × 4 @ 9
Set 6: 315 lb × 4 @ 9

Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 7
Set 2: 155 lb × 5 @ 8
Set 3: 175 lb × 5 @ 8.5
Set 4: 175 lb × 5 @ 8.5

Hip Thrust (Barbell)
Set 1: 135 lb × 8 @ 8
Set 2: 225 lb × 5 @ 8
Set 3: 315 lb × 5 @ 9
Set 4: 315 lb × 5 @ 8.5
Set 5: 315 lb × 5 @ 8.5

Seated Calf Raise
Set 1: 135 lb × 10
Set 2: 160 lb × 8
Set 3: 160 lb × 8

1 Like

Chest

Crunch Machine
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10
Set 4: 50 lb × 12

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 200 lb × 6 [Warm-up]
Set 3: 280 lb × 3 @ 8.5
Set 4: 285 lb × 3 @ 10
Set 5: 280 lb × 3 @ 9
Set 6: 280 lb × 3 @ 9.5
Set 7: 280 lb × 3 @ 10

Dumbbell Pullover
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12

Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 9
Set 2: 230 lb × 6 @ 8.5
Set 3: 250 lb × 6 @ 9

Cable Chest Fly
Set 1: 70 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10

1 Like

Back

Cable Twist
Set 1: 60 lb × 10
Set 2: 60 lb × 10

Pull Ups
Set 1: 1 lb × 8
Set 2: 1 lb × 7
Set 3: 1 lb × 8
Set 4: 1 lb × 8
Set 5: 1 lb × 6

T Bar Row
Set 1: 180 lb × 5 @ 8
Set 2: 190 lb × 5 @ 8
Set 3: 190 lb × 5 @ 8.5
Set 4: 180 lb × 5
Set 5: 180 lb × 5

Face Pull (Cable)
Set 1: 110 lb × 10
Set 2: 110 lb × 10
Set 3: 80 lb × 10
Set 4: 80 lb × 10

Lat Pulldown (Cable)
Set 1: 210 lb × 6
Set 2: 210 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6

Incline Row (Dumbbell)
Set 1: 120 lb × 6
Set 2: 120 lb × 6
Set 3: 90 lb × 6
Set 4: 100 lb × 8

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps

1 Like

My lifts finally starting going up once I got my diet right. I was doing a “mini” cut at around 4200 kcal for 6 weeks and it took me a week or so to work my way back up to a surplus at roughly 5400 kcal. The downside of doing two-a-days is you have to eat an insane amount of calories.

Shoulders

Knee Raises
Set 1: 1 lb × 10
Set 2: 1 lb × 10
Set 3: 1 lb × 10
Set 4: 1 lb × 10
Set 5: 1 lb × 10

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

Rear Lateral Raise (machine)
Set 1: 100 lb × 15
Set 2: 100 lb × 13
Set 3: 100 lb × 12
Set 4: 100 lb × 12
Set 5: 100 lb × 12

Front Raise (Dumbbell)
Set 1: 50 lb × 10 @ 8.5
Set 2: 50 lb × 10
Set 3: 60 lb × 9

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 8 @ 9
Set 3: 70 lb × 8 @ 9.5
Set 4: 70 lb × 8 @ 10

Exterior Rotations
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

Arms
Crunch (Machine)
Set 1: 200 lb × 12
Set 2: 200 lb × 12
Set 3: 200 lb × 12

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 45 lb × 8 [Warm-up]
Set 3: 125 lb × 5 @ 9
Set 4: 125 lb × 5 @ 9
Set 5: 125 lb × 5 @ 9.5
Set 6: 125 lb × 5 @ 10
Set 7: 125 lb × 5 @ 10

Incline Curl (Dumbbell)
Set 1: 50 lb × 10 @ 8
Set 2: 60 lb × 8 @ 8
Set 3: 60 lb × 8 @ 8
Set 4: 80 lb × 6 @ 8.5
Set 5: 90 lb × 4 @ 9

Skullcrusher (Barbell)
Set 1: 115 lb × 5 @ 9
Set 2: 115 lb × 5 @ 9
Set 3: 115 lb × 5 @ 8.5
Set 4: 115 lb × 4 @ 10
Set 5: 115 lb × 4 @ 10

Hammer Curl (Dumbbell)
Set 1: 60 lb × 10 @ 8.5
Set 2: 70 lb × 8 @ 9
Set 3: 70 lb × 8 @ 8.5
Set 4: 80 lb × 6 @ 9

Triceps Extension
Set 1: 110 lb × 14 @ 8.5
Set 2: 110 lb × 13 @ 9
Set 3: 110 lb × 12 @ 9

Chin Up
Set 1: +1 lb × 7
Set 2: +1 lb × 7
Set 3: +1 lb × 7

Legs

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 3 @ 9
Set 4: 355 lb × 3 @ 9.5
Set 5: 355 lb × 2 @ 10
Set 6: 315 lb × 3 @ 8.5
Set 7: 315 lb × 3 @ 9.5

Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 7
Set 2: 155 lb × 5 @ 8
Set 3: 155 lb × 5 @ 8
Set 4: 155 lb × 5 @ 8

Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8
Set 2: 140 lb × 10 @ 8
Set 3: 140 lb × 10 @ 8

Hip Thrust (Barbell)
Set 1: 135 lb × 8 @ 8
Set 2: 225 lb × 5 @ 8
Set 3: 315 lb × 5 @ 8.5
Set 4: 355 lb × 5 @ 9
Set 5: 355 lb × 5 @ 9.5

Leg Press
Set 1: 630 lb × 5 @ 8
Set 2: 720 lb × 4 @ 10
Set 3: 720 lb × 5

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

great work lee keep it up

1 Like

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 2 @ 8
Set 4: 395 lb × 2 @ 8.5
Set 5: 415 lb × 2 @ 9
Set 6: 445 lb × 1 @ 10

Weighted Pull Up
Set 1: 1 lb × 9
Set 2: 1 lb × 8
Set 3: 1 lb × 8
Set 4: 1 lb × 7
Set 5: 1 lb × 8

T Bar Row
Set 1: 160 lb × 6 @ 8
Set 2: 160 lb × 6 @ 8
Set 3: 160 lb × 6 @ 8.5
Set 4: 160 lb × 6 @ 8.5
Set 5: 160 lb × 6 @ 8.5

Lat Pulldown (Cable)
Set 1: 200 lb × 6 @ 7.5
Set 2: 220 lb × 6 @ 9
Set 3: 220 lb × 6 @ 9.5
Set 4: 220 lb × 6 @ 9

Straight Arm Lat Pull-down
Set 1: 100 lb × 11
Set 2: 120 lb × 10 @ 9.5
Set 3: 100 lb × 10 @ 8

Reverse Fly (Dumbbell)
Set 1: 80 lb × 6 @ 8
Set 2: 80 lb × 6 @ 8
Set 3: 80 lb × 6

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Shoulders

Cable Twist
Set 1: 60 lb × 12
Set 2: 70 lb × 10
Set 3: 70 lb × 10
Set 4: 70 lb × 10

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 200 lb × 4 @ 8.5
Set 4: 200 lb × 4 @ 8.5
Set 5: 200 lb × 4 @ 9
Set 6: 200 lb × 4 @ 9.5
Set 7: 200 lb × 4 @ 9

Rear Lateral Raise (machine)
Set 1: 100 lb × 15 @ 8.5
Set 2: 100 lb × 15 @ 8.5
Set 3: 100 lb × 15 @ 9.5
Set 4: 100 lb × 13 @ 10
Set 5: 100 lb × 11 @ 10

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 8 @ 9
Set 3: 70 lb × 8 @ 9.5
Set 4: 80 lb × 6 @ 10
Set 5: 80 lb × 4

Front Raise (Dumbbell)
Set 1: 50 lb × 10 @ 8.5
Set 2: 60 lb × 10
Set 3: 50 lb × 10

Exterior Rotations
Set 1: 30 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

Rear Delt Swings
Set 1: 30 lb × 10
Set 2: 40 lb × 14
Set 3: 40 lb × 12

Arms

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 45 lb × 8 [Warm-up]
Set 3: 135 lb × 4 @ 9.5
Set 4: 135 lb × 3 @ 10
Set 5: 125 lb × 5 @ 9
Set 6: 125 lb × 5 @ 10
Set 7: 125 lb × 5 @ 10

Chin Up
Set 1: +1 lb × 8
Set 2: +1 lb × 8
Set 3: +1 lb × 8
Set 4: +1 lb × 7
Set 5: +1 lb × 8

Skullcrusher (Barbell)
Set 1: 115 lb × 3 @ 10
Set 2: 90 lb × 10 @ 8.5
Set 3: 90 lb × 10 @ 8.5
Set 4: 90 lb × 8 @ 10
Set 5: 90 lb × 8 @ 10

Incline Curl (Dumbbell)
Set 1: 50 lb × 10 @ 8
Set 2: 60 lb × 8 @ 8
Set 3: 70 lb × 8 @ 8
Set 4: 90 lb × 4 @ 10

Triceps Extension
Set 1: 110 lb × 15 @ 8.5
Set 2: 110 lb × 15 @ 9
Set 3: 110 lb × 15 @ 10

Crunch (Machine)
Set 1: 202.5 lb × 12
Set 2: 202.5 lb × 12
Set 3: 202.5 lb × 12

Chest
Crunch Machine
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 50 lb × 12

Bench Press (Dumbbell)
Set 1: 140 lb × 10 [Warm-up]
Set 2: 200 lb × 6 [Warm-up]
Set 3: 240 lb × 6 @ 8
Set 4: 240 lb × 6 @ 8
Set 5: 240 lb × 6 @ 8
Set 6: 240 lb × 6 @ 9.5

Dumbbell Pullover
Set 1: 75 lb × 12
Set 2: 75 lb × 10
Set 3: 75 lb × 10

Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 8
Set 2: 230 lb × 6 @ 8.5
Set 3: 230 lb × 7 @ 9

Incline Bench Press (Cable)
Set 1: 90 lb × 10 @ 8
Set 2: 140 lb × 6 @ 9
Set 3: 140 lb × 6 @ 9.5
Set 4: 90 lb × 10 @ 8

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 5 @ 8.5
Set 4: 405 lb × 4 @ 8.5
Set 5: 435 lb × 3 @ 9

T Bar Row
Set 1: 180 lb × 5 @ 8
Set 2: 180 lb × 5 @ 8
Set 3: 180 lb × 5 @ 8
Set 4: 205 lb × 5 @ 9
Set 5: 205 lb × 5 @ 9

Weighted Pull Up
Set 1: 1 lb × 8
Set 2: 1 lb × 7
Set 3: 1 lb × 8
Set 4: 1 lb × 7
Set 5: 1 lb × 6

Reverse Fly (Dumbbell)
Set 1: 70 lb × 8 @ 8
Set 2: 70 lb × 8 @ 8
Set 3: 70 lb × 8

Lat Pulldown (Cable)
Set 1: 220 lb × 6 @ 7.5
Set 2: 220 lb × 6 @ 8
Set 3: 220 lb × 6 @ 8

Shoulders

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 200 lb × 5 @ 9.5
Set 4: 200 lb × 5 @ 9.5
Set 5: 200 lb × 5 @ 10
Set 6: 200 lb × 4 @ 10
Set 7: 200 lb × 5 @ 10

Rear Lateral Raise (machine)
Set 1: 110 lb × 12 @ 8.5
Set 2: 110 lb × 12 @ 8.5
Set 3: 120 lb × 12 @ 9.5
Set 4: 120 lb × 10 @ 10
Set 5: 120 lb × 10 @ 10

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 8 @ 8.5
Set 3: 70 lb × 8 @ 8.5
Set 4: 80 lb × 6 @ 8.5
Set 5: 90 lb × 5

Front Raise (Dumbbell)
Set 1: 60 lb × 10 @ 9.5
Set 2: 60 lb × 10 @ 9.5
Set 3: 60 lb × 10 @ 9.5

Rear Delt Swings
Set 1: 40 lb × 12 @ 7
Set 2: 50 lb × 12

Exterior Rotations
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

Cable Twist
Set 1: 70 lb × 10
Set 2: 80 lb × 10

Arms

Crunch (Machine)
Set 1: 202.5 lb × 15 @ 8
Set 2: 202.5 lb × 15 @ 8
Set 3: 202.5 lb × 15 @ 8

Weighted Chins
Set 1: 1 lb × 5
Set 2: 25 lb × 5
Set 3: 25 lb × 5
Set 4: 25 lb × 5
Set 5: 1 lb × 6

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 45 lb × 8 [Warm-up]
Set 3: 125 lb × 6 @ 8
Set 4: 125 lb × 6 @ 8.5
Set 5: 125 lb × 6 @ 8.5
Set 6: 125 lb × 6 @ 8.5
Set 7: 125 lb × 6 @ 8.5

Hammer Curl (Dumbbell)
Set 1: 70 lb × 8 @ 8.5
Set 2: 70 lb × 8 @ 8.5
Set 3: 70 lb × 8 @ 8.5

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

Incline Curl (Dumbbell)
Set 1: 50 lb × 10 @ 8
Set 2: 70 lb × 8 @ 8
Set 3: 70 lb × 8 @ 8

Triceps Extension
Set 1: 110 lb × 15 @ 8.5
Set 2: 120 lb × 15 @ 9
Set 3: 110 lb × 15 @ 8.5

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Legs

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 325 lb × 4 @ 8.5
Set 4: 355 lb × 3 @ 8.5
Set 5: 385 lb × 2 @ 8.5

Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8
Set 2: 140 lb × 10 @ 8
Set 3: 140 lb × 10 @ 8

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 6 @ 8
Set 2: 205 lb × 5 @ 8.5
Set 3: 205 lb × 5 @ 8.5

Hip Thrust (Barbell)
Set 1: 135 lb × 8 @ 7
Set 2: 225 lb × 5 @ 7
Set 3: 315 lb × 5 @ 8.5
Set 4: 405 lb × 5 @ 9
Set 5: 425 lb × 4 @ 10

Seated Calf Raise
Set 1: 180 lb × 6 @ 8
Set 2: 190 lb × 6 @ 8.5
Set 3: 200 lb × 6 @ 9
Set 4: 200 lb × 6 @ 9

Crunch (Machine)
Set 1: 202.5 lb × 25 @ 8