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Thread: My 5 day split

  1. #1
    Anabolica's Avatar
    Anabolica is offline Associate Member
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    My 5 day split

    Hi ,
    I've been talking to allot of AAS users about training splits and what surprises me is how little some of them do. 3 days a week? that would drive me insane ..

    This is how I train.


    Tuesday - Shoulders & Triceps
    Shoulders:
    1. Military Barbell Press….3 sets 4-6 reps (After warm-up)
    2. Side Lateral Raises….2 sets 4-6 reps
    3. Rear Lateral Raises….2 sets 4-6 reps
    Triceps:
    1.
    Skull crushers 2-3 sets 4-6 reps
    2.Rope pulldowns3 sets 4-6 reps

    Wednesday - Legs & Calves
    Calves:
    1.

    Standing calf raises off block 3 sets 6-8 reps (After warm-up)
    2. standing calf raises off block reduced weight 3 sets of 6-8
    Legs:
    1.
    Squats….3 sets 4-6 reps (After warm-up)
    2. leg curls 3 sets 4-6 reps
    Leg ext 2 sets of 6 reps

    Thursday - Chest
    Chest:
    1.

    Flat Barbell Bench Press….3 sets 4-6 reps (After warm-up)
    2. Incline Dumbbell Press….2 sets 4-6 reps
    3. Dumbbell flyes….2 set 4-6 reps
    4.Incline db flyes: 1 set of 6 reps

    Friday - Biceps, Forearms & Abs
    Abs:
    1. Cable Crunches….3 sets 8-12 reps
    2. Weighted Leg Raises….2 sets 8-12 reps
    3.weighted crunches 2 sets of 8 -12 reps
    Biceps:
    1. Barbell Curls….3 sets 4-6 reps (After warm-up)
    2. Hammer Curls….2 sets 4-6 reps
    Forearms:
    1.
    Wrist Curls….2 sets 6-8 reps
    2.revers wrist curls 2 sets of 6 reps

    Saturday & Sunday - Off .

    I repeat that for 3 weeks then change it all up.
    Should i change the way i train when on a cycle?

    Thx

  2. #2
    Soldier of Misfortune's Avatar
    Soldier of Misfortune is offline Senior Member
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    That workout looks similar to somthin me and AandF6969 did a while back. I know leg day was wed, the $hittiest of them all. I didnt see a Monday in that schedule though, I assume its an off day as well. Or you could throw A BACK WORKOUT ON MONDAY, or anytime for that matter. Do squats first on wed, big muscles first so the lil ones can not be worn out to support. Big muscle exercises are most important i.e. squat ala quads. Do your barbell curls before abs on fri. Every once in a while do incline flys before flat bench, your pecs will hurt so good for the next two days.

    Do that for a while and rethink the cycle. Do more on cycle because your body recovers faster and add more weight, $hit loads more.

  3. #3
    Anabolica's Avatar
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    ****, just noticed that myself. I was haveing pc probs at the time and must have cut monday from the post somehow. Anyway, this is what I do on Monday:
    Monday - Back & Traps
    Back:
    1.
    BB Deadlifts 3 sets 6 reps (After warm-up)
    2. Dorian yates row 3 sets 4-6 reps
    3.Lat pulldowns 2-3 sets 4-6 reps (After warm up)

  4. #4
    Anabolica's Avatar
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    I Always use as much weight as i can handle with good form, if you sacrifice form for weight then not only are you setting yourself up for injury but your wasting time and energy.

    Big weights,Low reps is what i believe in.


    As for working my calves before quads, i usually always start with the big compound movements but like i said. I change it all up every 3 weeks so my body doesn't get a chance to adapt to one particular training routine

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