My current training splits / workout. It varies somewhat week to week but this is the core of what I’ve been doing for a few months now. I do all of these at ~4 sets, 6-12 reps.
Day 1: Legs
- BB Back Squat
- BB Split Squat
- BB Romanian Dead Lift
- Leg Extension
- Hamstring/Leg Curl
- Standing Machine Calf Raise
Day 2: Chest
- Incline DB Bench Press
- DB Hex Press
- BB Bench Press
- High Cable Fly
- Low Cable Fly
- Machine Press
Day 3: Arms & Shoulders
- DB Alternating Hammer Curl w/ Static Hold
- Sitting DB Military Press
- DB Cross-Body Curl
- DB Lateral Raise
- Cable Straight Bar Tricep Extension
Day 4: Back
- Lat Pulldown
- Machine Row
- Wide-Grip Pull-Up
- DB Row
Abs/Core
I sprinkle in Ab workouts throughout the week.
- Sit-Up / Crunch
- Reverse Sit-Up
- Russian Twist
- Bicycle Crunch
- Plank
Cardio
Lots of basketball.