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Josema Beast Split

The document outlines a workout split routine that divides the body into different muscle groups to be worked on specific days including quads, back, chest, arms, shoulders, and hamstrings with calf exercises included on some days.

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hipnothrust
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1K views2 pages

Josema Beast Split

The document outlines a workout split routine that divides the body into different muscle groups to be worked on specific days including quads, back, chest, arms, shoulders, and hamstrings with calf exercises included on some days.

Uploaded by

hipnothrust
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Josema split

Quads,calf
Back
Chest, abs
Rest
Arms, abs
Shoulders, abs
Hamstring, calf
Rest

Quads, calf
Standing calf
Seated Calf
Leg Extension
Leg Press + bands
Hack squat
Belt Squat

Back
Wide grip single grips pulldown
Barbell Row
High to low hammer pulldown
Cable pullover
Rack Pull

Chest
Ab crunches
Pec dec
Decline hammer
Incline hammer
Incline Smith Press
Crossover

Arms
Ab crunches
Leg raises
BB curls
Rope Ext
Preacher curls
Overhead seated BB ext
High cable curls
Straight bar pushdown
Rope hammer curls
Triceps Dips BW
Shoulders
Lower abs
Triceps sideways ext
Triceps unilat ext
Cable x rd fly
Seated side DB laterals
Front barbell raise
Machine shoulder press
Cable upright row

Hamstring,calf
Standing calf raise
Lying leg curls
Adductors
SLDL
Single leg curl
Hip Thrust

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