Split For '07

Training Bodybuilding
1

A
Squat 3x5
Leg curls 3x8
Bb rows 3x5
Wg chins 3x6
bb flat 3x5
cable work3x8
push press 3x5
db laterals 3x8
stand calves 4x5
abs

B
Deadlift 3x5
HS Leg press 3x15
cable rows 3x8
cg pulldowns 3x8
db incline 3x8
crossovers 3x8
bb shrugs 3x10-15
seat calves 4x5

*optional arm work both days

Okay so I like to keep things basic and this is the split for 2007. I originally started lifting to get rid of scoliosis…deadlifts cured that. Then I had a bodyboarding accident where a wave tossed me up and landed on a concrete seawall chest first and messed up my cartilage and bruised my heart…got some nice scar tissue.

Was stuck in bed for a bit but as long as I bench it stays in check. So basically if I ever stop lifting my body falls apart.

I’m 21, 6"2’ 6%bf 165 (up from 140, but lifts are still pretty weak) and lifting semi-seriously for a semester.

It’s an ABA full body 3days/week. If pics or anything other info is needed let me know and I’ll post it. I’m currently on the seefood diet. Any criticisms or comments are greatly appreciated…here is the program.

2

Your skinny and weak by your own admission, stick to the basics+ a FEW extras and eat a ton.

Your currently planning 8-9 exercises a day PLUS optional work on top of that… if your hitting the first few exercises hard the ones at the end are just doing more harm then good.

Another option:

A:
Squat
Row
Bench
1-2 isolation exercises

B:
Deadlift
Overhead press
Pullup
1-2 isolation exercises

monday: 3-5 sets 3-5 reps on the main movements

Wednesday: 3-4 sets 8-10 reps

Friday: 2-3 sets 12-15 reps

Have a small selection of exercises for each group, for example for bench you could chose flat/incline barbell/dumbell bench and rotate through those in some fashion.