[quote]bigmac73nh wrote:
[quote]bigmac73nh wrote:
[quote]JoeyMicas11 wrote:
What would you guys think about this:
Monday: Chest, Tris
Incline Dumbbell 3x6-10
Flat Barbell Bench 3x8-10
Decline Barbell Bench 3x10-12 (havent done decline in about a year, I hear its terrible and I hear its good, so maybe Ill throw it in.)
Pec Deck Fly Machine 2x12-15
Close Grip Bench Press or Skull Crushers 3x6-10
Rope Pushdowns 3x8-12
Abs
Tuesday: Back, Bis, Calves
Barbell Rows 3x6-10
Lat Pulldowns 4x8-12 or Straight Arm Pulldowns not sure
Close grip seated rows 3x8-12
Reverse Flys 3x8-12
Hammer Curls 3x10-12
Preacher Curls 3x10-12
Seated Calf Press 4x-10-15
Wed: Rest
Thurs: Shoulders, Traps
Standing shoulder Barbell Press 3x6-8
Dumbbell Military 3x8-12
Lateral Or L Raises 4x10-15 ( Not sure here, Would let to have huge lateral deltoids or atleast some lateral… At the moment from front view, my arms still out to my side further than my delts lol)
Rear deltoid flys on incline 3x8-12
Upright Rows 4x10-12
Rack shrugs 4x6-10
Friday: Rest
Saturday: Legs, Lower Back, Forearms
Squats 3x6-8
Deadlifts 3x8-10 ( I dont know if much people do both deads and squats together, but I want both of them incorporated?)
Leg Press 3x8-10
Leg extensions 3x10-12
Leg Curls 3x10-12
Standing Calve Raises 4x8-12
Back extensions 2x10-15
Wrist Rollers 2x2-3
This is 4 days. I would like to do 5 days not sure how without making a separate arm day which I dont want to do. Advice guys? Just made this quickly in between classes![/quote]
If you want to make it 5 days, I would recommend modifying your split to this:
1- Posterior Chain (with the exception of rear delts)
2- Shoulders
OFF
3- Quads/Calves
4- Chest/Triceps
5- Back/Biceps
Posterior chain day would include your trap work, deadlifting, and hamstring work. I’ll give more specifics if you want, but I need to get off the laptop for class lol. Just let me know.[/quote]
Sorry, got distracted yesterday. Your exercise selections aren’t bad, but I’d recommend adding/dropping a few when modifying the split.
-
Posterior Chain
A. Deadlift (ramp up to ~8RM) 4x6/Active Rest: DB Upright Rows (very light) x 8-12 between sets
B1. Leg Curls 3x8-12 (2 sec hold at peak)
B2. DB RDL 3x8-12
C1. Rope Face Pulls To Above Head 3x8-12 (2 sec hold at peak)
C2. DB Shrugs 3x8-12
D. Back Extensions 2x15-20
-
Shoulders
A. Military Press (standing BB) (ramp up to ~8RM) 4x6/AR: DB Laterals (very light)) x 8-12 between sets
B1. Unilateral Cable Lateral Raises (2 sec hold at peak) 3x8-12 LR
B2. DB Lateral Raise 3x8-12
C1. Rope Face Pulls To Eyes (2 sec hold at peak) 3x8-12
C2. Bent Over Lateral Raise 3x8-12
- Quads/Calves
A. Back Squat (ramp up to ~8RM) 4x6
B1. Unilateral Leg Press (slow reps) 3x8-12 LR
B2. Leg Press 3x12-15
C. Standing Calf Raises 3x12-15
D. Seated Calf Press 3x12-15
- Chest/Triceps
A. Bench Press (ramp up to ~8RM) 4x6
B1. DB Squeeze Press (slow reps) 3x8-12
B2. Incline DB Press 3x8-12
C1. Cordova Extensions 3x8-12 LR
C2. Overhead Rope Extensions 3x8-12
- Back/Biceps
A. BB Rows 4x8-12
B. Chins/Lat Pulldowns 4x8-12
C1. Rope Straight Arm Pulldowns (2 sec hold at peak) 3x8-12
C2. Kneeling Rope Rows to Lower Chest (2 sec hold at peak) 3x8-12
D. Preacher Curls 4x8-12
E. Hammer Curls To Ears (2 sec hold at peak, slow reps) 3x8-12
I’d suggest something like this for the 5 day split I mentioned. Obviously you can screw around with exercise selection if you know some things work better or worse for you. It’s not perfect or anything, seeing as routines require a level of personalization and tweaking to make the most out of them, but it’s somewhere to start anyway.
In general, just try to lead off with a heavy exercise, then work more with lighter weights on isolation exercises while focusing on MMC. The isolation work should really just be dedicated to improving muscle recruitment on the big lifts. If you feel like you need more work, add sets to the heavy moves rather than the isolation work.
Hope that helps.[/quote]
Ok that looks cool. Ill switch out some exercises with ones that have given me success. But thanks for the info and layout. And Im assuming, by b1 and b2 or c1 or c2 you mean supersets?