Thread: My 5 day split
06-19-2004, 12:07 AM #1
My 5 day split
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
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
Skull crushers 2-3 sets 4-6 reps
2.Rope pulldowns3 sets 4-6 reps
Wednesday - Legs & Calves
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
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
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
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
1. Barbell Curls….3 sets 4-6 reps (After warm-up)
2. Hammer Curls….2 sets 4-6 reps
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?
06-19-2004, 12:36 AM #2
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.
06-19-2004, 01:24 AM #3
****, 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
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)
06-19-2004, 01:30 AM #4
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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