[quote]phrangan wrote:
C_C
Do you have any 4-5 days split beginner template in your arsenal?
My numbers (1 RM) are quite beginner level
BP - 185 lbs
Squat - 225
DL - 275
OHP - 95
BW chins - 25
BF - 13%-15% @ 5ft 11" abt 155lbs
BTW my dad owns a restaurant in Essen perhaps u can drop by for meal =)
Thanks in advance
[/quote]
Hm. Regular, everything once a week -frequency?
Day 1 - Chest, Back
-Incline Press variant
-Flat Press variant
-Backwidth exercise
-Backthickness exercise (usual rules apply, i.e. if you do deadlifts or rack pulls here, then don’t do SLDL’s or GM’s for hams on leg day… That kind of thing.)
(-possible additional exercise like face-pulls or just higher rep v-handle rows or whatever)
Day 2 - off
Day 3 - Legs+Abs (can be done calves hams quads or quads hams calves)
-Big Quad Exercise (you can do a widowmaker after a heavy set here, or use a different scheme), Front Squats (in that case I’d go non-failure, high-set, lower rep so you don’t end up choking yourself out), Back Squats, Leg Presses, Hack Machine etc.)
NOTE: If you want to do deadlifts on day 1 for back or so, and you want optimum low-bar backsquat (if you do them low-bar style) progress, move leg day to day 5 and day 4 to 3, 5 to 4.)
-Ham exercise (Lying Leg Curls, Reverse-hyper[preferred exercise if you have a rev-hyper machine available], glute-ham raises of any kind, SLDL’s, PL GM’s, Deadlifts [For the guys who can do squats and deads on the same day, or who prefer leg presses over squats, or who want a little more overall back emphasis… Move the day to day 5 then…
-Calf exercise
-Weighted ab exercise (important to counter low-back problems further down the road, chose some PL or oly movement here ala pulldown abs, situps with a plate behind the head, whatever)
-EZ Bar rollouts or AB wheel rollouts. (alternatively, do these on another day so that you have 2 ab sessions per week)
Day 4 - Delts+Traps
-Overhead Press variant (smith high incline, standing or seated DB press, seated high incline, push presses in the power or v-squat machines, HS ohp…)
-Lateral variant (machine if you have a good one, otherwise turn DB laterals into a semi-upright row, weights start in front of you with you slightly bent over at the hip joints, you forcefully raise them up, move elbows back somewhat and retract scapulae near the top, keep DB’s closer than usual to the body with elbows maybe bent 90 or so degrees at the top…)
-Rear delt work (either face pulls with less of an external rotation part or reverse-pec deck or so, for guys with a weak back, this is your chance to do some more cable rows or whatever, but use a wider grip and elbows out to hit the rear delts better and don’t go overboard with the volume, tomorrow is arms day)
-Trap exercise (those may hinder your deadlifts etc, so don’t go crazy with the volume here and see if you actually need one at all), do something I call greene shrugs (you stand slightly bent at the hip joint with knees loose and head forward to some degree… And you shrug not to your ears but to behind your head, if that makes sense… With scapular retraction and all that)
-Day 5 - Arms (if you do free-weight CGP, then those are done as first exercise of the workout. with a shoulder-width or so grip, depends, I like a thumbless grip… PL setup and execution of course, elbows tucked at the bottom, you can flare them out on the way up and then try to “pull the bar apart”.)
-Bicep-focused Curl variant (preferably with an off-set grip if it’s a DB curl)… ALt. Offset Curls for example.
-Brachialis/Brachioradialis-focused curl, like Pinwheels.
Note that the order of these exercises isn’t set in stone, you could even super-set them or whatever. Might want to do forearms last, several guys reported that doing any kind of press after forearm/brachialis curls like Pinwheels is problematic due to the fatigued grip despite the use of straps on pinwheels.
-Tricep Press variant (Free-weight CGP, In-Human Press, SWRGB, Board CGP, CGP off the pins, HS dips…)
-Tricep Extension or Pullover/extension hybrid variant (Dead Stop Extensions off the floor or off the bench, PJR’s, Bent-Forward Overhead Rope Extensions ala Justin Harris or Larry Scott… Avoid regular skull crushers/nose-breakers if tendonitis is something you’d like to avoid as much as possible for a very long time)
(yeah, you can add one more pumping exercise for both the bis and tris respectively, but you shouldn’t need to. Just choose a fitting set/rep/loading scheme for the regular arm exercises and don’t train like a pussy. A beginner doesn’t need 3 exercises each for bis and tris in one session… I don’t think anyone really does, but whatever)
-day 6 off
-day 7 off
A slightly altered 4-way for guys who want to give their bis and tris 2 sessions per week respectively (I prefer doing this with one arm exercise per arm session) and limit pressing to 2 days total rather than 3 (which you get with a direct delt day)
Day 1 - Chest+Tris (2 main chest exercises, one tri exercise like Dead Stop Extensions or PJR’s, then maybe face-pulls if you want, but not necessary)
Day 2 - Back+Bis (2-4 back exercises depending on volume per exercise… I usually just need 2 despite my lower volume, one width and one thickness, perhaps face pulls as an addition… Plus 1 bi-focused curl or so. )
Day 3 - off
Day 4 - Tris+Delts (free-weight CGP would go first, otherwise you can start off with a delt press… 1 press for each delts and tris, plus a tri extension/pullover-extension variant, laterals, rear-delt exericse and maybe shrugs)
Day 5 - Bis+Legs (a brachialis+brachioradialis exercise, plus some lighter bi-focused curl, say conc. curls or hs curls… Leg work comes after that, the usual… 1 exercise each for quads, hams, calves… Remember that quads like higher overall volume, so do a widowmaker or a few more non-failure sets or so on your quad exercise… Then you move onto ab work, 1-2 exercises, 1 weighted. Could also do ab work after back and split those 2 exercises between back and leg day)
day 6 - off
day 7 - off
Okay, just some 4-way suggestions.
