LEGENDARY CHINNA SPLIT - 7 DAYS

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Skull Crusher

Tricep Pushdown (Cable)

Katana Extension

Close Grip Bench Press (Smith Machine)

Incline Curl (Dumbbell)

Spider Curl

Hammer Curl

Behind The Back Wrist Curl

Reverse Wrist Curl (Dumbbell)

Plate Pinch

One Arm Lateral Raise (Cable)

ARMS

Lower back focused 
For width(elbow close to body)

Pull-Up (Assisted)

Bent Over Row (Barbell)

Seated Row (Cable)

Single Arm High Row (Cable)

Straight Bar Lat Extension

Back Extension (Weighted)

Rear Delt Fly (Machine)

Shrug (Barbell)

Cable Crunch

V-Up

Back&Abs

Upper back focused 
For thickness(45-60• elbow position )

Back Extension

Lat Pulldown

Single Arm Iso Row

Lat Pulldown (Close Grip)

Rear Delt Row

Seated Dumbbell Curl

Preacher Curl (Dumbbell)

Barbell Holds

Wrist Curls

Reverse Wrist Curl (Barbell)

Bench Press (Wide Grip)

Incline Bench Press (Dumbbell)

Push Up

Pec Deck (Machine)

Partial Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest,shoulder and forearms

Squat (Smith Machine)

Leg Press

Leg Extension

Bulgarian Split Squat (Dumbbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Glute Bridge (Barbell)

Seated Calf Raise

Rear Delt Fly (Cable)

Decline Crunch

Knee Raise (Captain's Chair)

Quads&Abs

Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Dip (Assisted)

Shoulder Press (Plate Loaded)

Farmer's Walk (Weighted)

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