Hey guys, my x-mas break is almost here, and I thought that since I have enough time at home to just work, eat, and lift that I would try out a 5 day split. I’ve always done TBT, upper/lower body splits, and have been doing a westside template for now. I just want to change things up for a while (5 weeks) and see what happens.
I have shoulder’s coupled with legs b/c I have a rotator cuff problem and feel too much shoulder work at once will tear it up. I also have lunges before deadlifts b/c it works for me to do them before hand, and I’m noticing great results with them by placing them before deads.
Any advice?
Monday: Chest
Incline BB 5x5 pyramiding
Flat DB 3x8-12
Incline Cables 3x12-15
2x max reps with pec deck or push-ups
Tuesday: Quads and Top/front shoulders
Back Squats Pyramid to 2 rep max in 6 sets
Romanian Deadlifts 3x8-10
Leg Press 3x8-12
Seated Calves 2x12-15
Seated DB Press 3x8-12
Front DB Raise 3x10-14
Wednesday: Back
Weighted chin-ups 4x4-8
T-bar row 4x6-8
Lat pull down wide 3x8-10
Wide-grip row (seated or DB w/ elbows flared) 3x8-12 double contrxns
Thursday: Hams and sides of shoulders
Lunges 4 sets pyramiding 10, 8, 6, 4
Deadlifts pyramid 5x5
leg curls 3x10-14
Standing calves 2x12-14
Cable lateral raise 3x10-12
DB reverse flies 2x8-10
Friday: arms
Dips 4x8-12
BB/straight bar curls 4x8-12
press downs 3x-10-14
Incline DB hammer curl 3x10-14
one arm pressdown 2x12-15
preacher curl 2x12-15
you know that the lateral head of the shoulder is being worked on two days there right. I may be wrong, but the top of the shoulder and side of the shoulder are the same motions. Maybe on deadlift day you should put some rear delt work to balance out the shoulder.
If you are separating quads and hams, why would you put an exercise for each on both days. RDL’s on quad day, and lunges on Ham day. Doesn’t make it a split anymore, just two leg days (Not a problem, but it isn’t a body part split like you are going for).
Go read CT’s how to design articles and then try to make your own.
[quote]PozzSka wrote:
you know that the lateral head of the shoulder is being worked on two days there right. I may be wrong, but the top of the shoulder and side of the shoulder are the same motions. Maybe on deadlift day you should put some rear delt work to balance out the shoulder.
If you are separating quads and hams, why would you put an exercise for each on both days. RDL’s on quad day, and lunges on Ham day. Doesn’t make it a split anymore, just two leg days (Not a problem, but it isn’t a body part split like you are going for).
Go read CT’s how to design articles and then try to make your own. [/quote]
I’ll change up the shoulder days then, thanks for pointing that out.
as far as the legs go, I love lunges and RD’s, but at the same time don’t want to give up Deads and Squats. He mentioned how repetitive motions aren’t that smart, so I thought I would stick with what I’ve been doing in terms of leg day. I’ll give it a try by doing lunges with squats and RDs with deadlifts, but I just hope my back doesn’t give out.
Thank you for your input!