Thread: Help with a new split.
11-05-2004, 01:26 PM #1
Help with a new split.
I need a new split. Right now I'm sick and taking another week off. I was doing:
Mon-back and bi's
Wed-chest and tri's
Sat-shoulders and arms
Calves EOD, abs EOD
But I don't think I have enough hamstring stuff going on.
My leg routine was: wide stance squat, narrow squat, box squat, leg press, leg extensions, and leg curls.
Here's how I was going to change.
I was thinking of doing just half an hour of brisk walking or stair master on my lunch hour three days a week.
Mon-Deads, walking lunges, hack squat, leg curls super setted with adductors.
Tue-Chins, Bent over BB row, Cable row, Standing curls, Preacher curls.
Wed-Flat DB bench, Incline DB bench, Dips, Narrow bench, Tricep Ext.
Thu-Wide squat, Narrow squat full, leg press, leg extension.
Fri-Clean and press, push press, military press, up right row, shrugs, lateral raises.
Sat-Standing BB curls, Preacher curls, alternating DB curls, French curls, Narrow bench, French press, Cable push downs with a rope, wrist curls, reverse wrist curls.
I have tennis elbow, I've been doing physical therapy for that EOD. But being a mechanic, I've got to get into some pretty contorting spots and that wrecks havoc on the joints. That's why I was only going to do forearms on Saturdays.
Any suggestions, critique welcome.
11-05-2004, 11:23 PM #2
11-06-2004, 06:18 AM #3AR Hall of Fame
- Join Date
- Dec 2002
Dunno, but you don't need all those quad exercises that's for sure. Leg press is the same movement as squats, so blast them and then get out of there.
11-06-2004, 06:43 AM #4Anabolic Member
- Join Date
- Jun 2004
If you need a good exercise for hams try stiff-leg dead lifts on a 4" platform. BUT with all the squating ones you are doing it is hitting some hams too.. Why not switch it up every other leg workout emphasizing quads one time then the hams the next? Just a thought.
11-06-2004, 11:37 AM #5
So, alternate my work outs? IE:
Week one, squats wide, squats narrow, box squats, leg curls/adductors
Week two, Lunges, leg curls/adductors, straight leg deads, leg press, leg ext
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