Critique the New Workout - Hitting Muscles Twice A Week

[xenithon]

Hi Guys,

I have delayed starting a new program for a while but will be starting it next week. I used to do a 4-day split consisting of the following:
Monday - Quads, Hams and Abs
Tuesday - Chest and Tris
Thursday - Back and Bis
Friday - Shoulders, Calves and Abs

I wanted to try a different approach, which allows me to hit the muscles twice a week. I devised a 2-day split which would be done twice a week. I worked on it for a while with some great advice and input from the guys here. I just want to get back on track and have it re-checked Just to make sure I am not leaving anything important out. So, here goes:

[BTW you will notice I have combined certain exercises together as I was told it would be more effective that way. For example on day B I would do an exercise for chest then an exercise for back, rather than doing all the exercises for chest and then moving onto back. Should I keep them grouped like this?]

Workout A (Quads, Hams, Calves, Abs, Shoulders)
Squat x 3
SLDL x 2

Legpress x 2
Hamstring Curls x 2

Seated calf raises x 2
Shoulder press x 3

Donkey raises x 2
Side laterals x 3

Crunches x 2 supersetted with Hanging leg raises x 2
Shrugs x 3

Workout B (Chest, Back, Bis, Tris)
Flat BB x 3
Deadlift x 3

Incline DB x 2
Pullups x 3

Flyes x 2
BB rows x 2

BB curls x 2
Skullcrushers x 2

Incline DB Curls x 2
Closegrips BP x 2

Cardio is done on off days. I mix it up sometimes 30-40 minutes lower intensity, sometimes 20 minutes HIIT.

All advice welcome
X

[decadbal]

well your goals would help in determinind what your doing right or wrong

[xenithon]

Hi There,

22 years old, 1.75m tall, 150lbs. Looking to add lean mass. Not looking to bulk. I am at around 10% and would like to add muscle mass while maintaining fat percentage (I know it will take longer but I guess it's a personal preference, as opposed to a bulk then cut cycle).

Current routine is OK but I simply feel stagnated. Been doing it for quite a while so looking for a change.

Cheers,
X

[decadbal]

whats your current prog. what are your rep ranges, and whats your diet like

[xenithon]

Hi There,

Current split is:
Monday - Quads, Hams and Abs
Tuesday - Chest and Tris
Thursday - Back and Bis
Friday - Shoulders, Calves and Abs
(Cardio done of off days, sometime low intensity for 30-40 minutes, sometime HIIT for 20 minutes)

Rep ranges are anywhere from 4-10. Generally it is around 6-8 but sometimes I go higher/lower in order to change things up. For example sometime I would go lighter on squats one week and focus on strict form for 10-12 reps. On the other side of the spectrum sometimes I will go all out on deads for example and go very heavy for 3-4. But if I had to generalise, I'd say 6-8.

Thanks again for any help,
X

[decadbal]

specific exercises and sets and reps... for program now and one u wanna swtich to.

[xenithon]

Monday - Quads, Hams and Abs
Squats x 4
Legpress x 4
Front Squats x 2
Extensions x 2 / Lunges x 2 (alternate every week or two)
SLDL x 3
Hamstring Curls x 3
Abs - miscellaneous exercises, 5-6 sets

Tuesday - Chest and Tris
Incline DB x 4
Incline BB x 3
Decline DB x 3
Dips x 3 / Flyes x 3 (alternate every week or two)
Skullcrusher x 3
CG Bench x 3
V-Bar Pulldown x 3 / Rope pulldown x 3 (alternate every week or two)

Thursday - Back and Bis
Deadlift x 4
Pullup x 4
BB Row x 3
One-arm Long bar row x 3
BB Curl x 3
Spider Curls x 3
Incline DB curl x 3 / Cable Preacher curl x 3 (alternate every week or two)

Friday - Shoulders, Calves and Abs
DB Press x 3
BB Shoulder Press to the front x 3
Laterals x 3
Rear Delts x 3
Seated calve raises x 4
Donkey raises x 3
Abs - miscellaneous exercises, 5-6 sets

Rep range = 6-8. The above workout is what I have been doing for around 3 months now. Before then I was experimenting with various factors such as very low rep ranges (3-5), high reps (12-15), lower volume (8-9 sets for big bodyparts, 5-6 sets for smaller ones) and higher volume (20 sets for large muscle groups, 15 sets for smaller ones). This has sort of been a happy medium which has seemed to worked better for my body.

For the new routine it will be as stated in the original post:
Workout A (Quads, Hams, Calves, Abs, Shoulders)
Squat x 3
SLDL x 2

Legpress x 2
Hamstring Curls x 2

Seated calf raises x 2
Shoulder press x 3

Donkey raises x 2
Side laterals x 3

Crunches x 2 supersetted with Hanging leg raises x 2
Shrugs x 3

Workout B (Chest, Back, Bis, Tris)
Flat BB x 3
Deadlift x 3

Incline DB x 2
Pullups x 3

Flyes x 2
BB rows x 2

BB curls x 2
Skullcrushers x 2

Incline DB Curls x 2
Closegrips BP x 2

Rep ranges will remain the same (6-8).

Thanks and cheers
X

[decadbal]

it looks pretty good, if im readin it right, im tired so i might not be, ill check back tomorrow but it looks good

[xenithon]

Much appreciated! Till then

[63190]

I don't think it's enough sets for hypertrophy.

[xenithon]

Hmmm. What would you suggest? Changing the exercises currently @ 2 sets to 3 sets, or more of a complete revamp? What I based it on was the number of sets I currently do in my 4-day split (for example Chest I do 12-14 sets currently, and with the new routine it is around 7 sets per workout, done twice a week).

Cheers,
X