Split Complex (SC) — Day 1

• Barbell Bench Press – 8
• Incline Bench Press – 10
• Cable Crossover – 12
• Dumbbell Shoulder Press – 10
• Upright Barbell Row – 12
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Parallel Bar Dips (with weight) – 10
• Skull Crushers (French Press) – 10
• Tricep Cable Pushdown – 15
• Abdominal Crunches – 25
• Hanging Leg Raises – 15
• Plank – 90 sec
• Stability Ball Crunches – 20
• Bicycle Crunches – 5 min

Split Complex (SC) — Day 2

• Deadlift – 8
• Squats – 10
• Leg Press – 10
• Romanian Deadlift (RDL) – 10
• Lunges – 12 (per leg)
• Hip Thrust – 15
• Leg Curls – 12
• Leg Extensions – 12
• Overhead Press (OHP) – 10
• Arnold Press – 12
• Standing Calf Raises (Machine) – 20
• Seated Calf Raises – 20
• Bicycle Crunches – 30
• Plank (side) – 60 sec (per side)
• Superman Exercise – 20

Split Complex (SC) — Day 3

• Bent-Over Barbell Row – 8
• Pull-ups – 8
• Lat Pulldown (wide grip) – 10
• Seated Cable Row (narrow grip) – 12
• Face Pull – 15
• Pullover – 12
• Hyperextensions (with weight) – 15
• Barbell Shrugs – 15
• Farmer's Walk – 60 sec
• Barbell Bicep Curl – 10
• Hammer Curls – 12
• Neutral Grip Curls – 12
• Hanging Leg Raises – 15
• Abdominal Crunches – 25
• Plank – 90 sec

Split Complex (SC) — Day 4

• Bicycle Crunches – 20 min
• Jump Rope – 8 min
• Burpees – 15
• Mountain Climbers – 90 sec
• Farmer's Walk – 60 sec
• Bar Hang – 60 sec
• Hanging Leg Raises – 25
• Abdominal Crunches – 30
• Plank – 90 sec
• Bicycle Crunches – 40
• Superman Exercise – 25
• Plank (side) – 60 sec (per side)
• Stability Ball Crunches – 25
• Bent-Over Lateral Raise – 20 (per side)
• Lateral Dumbbell Raises – 20

Split Complex (SC) — Day 5

• Incline Bench Press – 10
• Close-Grip Bench Press – 10
• Cable Crossover – 12
• Push-ups – 15
• Dumbbell Shoulder Press – 10
• Upright Barbell Row – 12
• Lateral Dumbbell Raises – 15
• Skull Crushers (French Press) (dumbbells) – 12
• Tricep Cable Pushdown (reverse grip) – 15
• Parallel Bar Dips – 10
• Abdominal Crunches – 25
• Plank (side) – 60 sec (per side)
• Hanging Leg Raises – 15
• Bicycle Crunches – 30
• Bicycle Crunches – 5 min

Split Complex (SC) — Day 6

• Front Squat – 10
• Leg Press – 10
• Romanian Deadlift (RDL) – 12
• Lunges (with weight) – 15 (per leg)
• Hip Thrust (with weight) – 15
• Leg Curls – 12
• Leg Extensions – 12
• Dumbbell Shoulder Press – 10
• Arnold Press – 12
• Lateral Dumbbell Raises – 15
• Standing Calf Raises (Machine) – 20
• Seated Calf Raises – 20
• Plank – 60 sec
• Abdominal Crunches – 25
• Superman Exercise – 20

Split Complex (SC) — Day 7

• Seated Cable Row – 10
• Pull-ups – 8
• Behind-the-Neck Lat Pulldown – 10
• Face Pull – 15
• Pullover (dumbbell) – 12
• Hyperextensions – 15
• Dumbbell Shrugs – 15
• Farmer's Walk – 60 sec
• Dumbbell Bicep Curl – 12
• Concentration Curl – 12
• Hammer Curls – 12
• Wrist Curls – 25
• Stability Ball Crunches – 20
• Hanging Leg Raises – 15
• Plank – 90 sec

Split Complex (SC) — Day 8

• Cable Crossover – 20
• Incline Bench Press – 15
• Barbell Bench Press – 15
• Lateral Dumbbell Raises – 20
• Cable Lateral Raise – 15
• Reverse Pec Deck – 20
• Arnold Press – 15
• Tricep Cable Pushdown – 15
• Skull Crushers (French Press) – 15
• Close-Grip Bench Press – 12
• Wrist Curls – 30
• Reverse Barbell Curls – 30
• Stability Ball Crunches (slow) – 25
• Hanging Leg Raises – 20
• Plank – 75 sec

Split Complex (SC) — Day 9

• Leg Extensions – 20
• Leg Curls – 20
• Leg Press – 15
• Romanian Deadlift (RDL) – 15
• Hip Thrust (glute isolation) – 20
• Lunges – 20 (per leg)
• Lateral Dumbbell Raises – 20
• Front Dumbbell Raise – 15
• Reverse Fly – 20
• Standing Calf Raises (Machine) – 25
• Seated Calf Raises – 25
• Abdominal Crunches – 20
• Plank – 60 sec
• Bicycle Crunches – 30
• Mountain Climbers – 60 sec

Split Complex (SC) — Day 10

• Reverse Pec Deck – 15
• Lat Pulldown – 15
• Bent-Over Lateral Raise – 15
• Face Pull – 20
• Behind-the-Neck Lat Pulldown – 12
• Hyperextensions – 20
• Concentration Curl – 15
• Barbell Bicep Curl – 15
• Cable Lateral Raise – 15
• Hammer Curls – 15
• Dumbbell Shrugs – 20
• Superman Exercise – 20
• Stability Ball Crunches – 25
• Reverse Barbell Curls – 25
• Plank (side) – 60 sec (per side)

Split Complex (SC) — Day 11

• Bicycle Crunches – 20 min
• Jump Rope – 8 min
• Burpees – 15
• Mountain Climbers – 90 sec
• Farmer's Walk – 60 sec
• Bar Hang – 60 sec
• Hanging Leg Raises – 25
• Abdominal Crunches – 30
• Plank – 90 sec
• Bicycle Crunches – 40
• Superman Exercise – 25
• Plank (side) – 60 sec (per side)
• Stability Ball Crunches – 25
• Lateral Dumbbell Raises – 20
• Hip Thrust – 20

Split Complex (SC) — Day 12

• Cable Crossover – 20
• Pullover (dumbbell) – 15
• Incline Bench Press – 15
• Lateral Dumbbell Raises – 20
• Arnold Press (slow) – 15
• Reverse Pec Deck – 20
• Tricep Cable Pushdown (reverse grip) – 15
• Skull Crushers (French Press) – 15
• Push-ups (narrow grip) – 20
• Close-Grip Bench Press – 12
• Wrist Curls – 30
• Reverse Barbell Curls – 30
• Abdominal Crunches – 20
• Hanging Leg Raises – 20
• Plank – 60 sec

Split Complex (SC) — Day 13

• Leg Extensions – 20
• Leg Curls – 20
• Front Squat – 15
• Romanian Deadlift (RDL) – 15
• Hip Thrust (on one leg) – 15 (per leg)
• Lunges – 15 (per leg)
• Lateral Dumbbell Raises – 20
• Front Dumbbell Raise – 15
• Upright Barbell Row – 15
• Standing Calf Raises (Machine) – 25
• Seated Calf Raises – 25
• Bicycle Crunches – 30
• Plank – 60 sec
• Hanging Leg Raises – 20
• Superman Exercise – 20

Split Complex (SC) — Day 14

• Lat Pulldown – 15
• Seated Cable Row – 15
• Bent-Over Lateral Raise – 20
• Face Pull – 20
• Hyperextensions (with weight) – 15
• Concentration Curl – 15
• Cable Lateral Raise – 15
• Hammer Curls – 15
• Neutral Grip Curls – 15
• Barbell Shrugs – 60 sec
• Wrist Curls – 30
• Reverse Barbell Curls – 30
• Stability Ball Crunches – 25
• Plank – 75 sec
• Bicycle Crunches – 5 min