Anabolics
Search More Than 6,000,000 Posts
Results 1 to 4 of 4
  1. #1
    SplinterCell's Avatar
    SplinterCell is offline Senior Member
    Join Date
    Jul 2004
    Posts
    1,929

    Question Hows this for a summer mass split?

    DAY A (Chest) SETS REPS
    Chest:
    Parallel bar dips 3 4 to 6
    Barbell Bench Press 3 4 to 6
    Dumbell Incline Press 3 4 to 6

    DAY B (LEGS)
    Legs:
    Squats (including front squats) 3 8 to 12
    Stiff-Legged deadlifts 3 6 to 8
    Calf-raises 3 6 to 8

    DAY C (DELTS/ARMS)
    Delts:
    Military press 2 4 to 6
    Lateral raises 2 4 to 6
    Arms:
    Close-grip bench press 3 4 to 6
    Hammer curls/Standing Barbell curls 2 4 to 6

    DAY D (BACK)
    Back:
    Bent-over rows 3 4 to 6
    Chins 3 4 to 6
    Bent-legged Deadlifts (also a leg exercise) 3 4 to 6


    Yea, Im a big fan of the MAX-OT training style, I plan to eat big, sleep big and lift big....which hopefully will enable be to get big.... Yea, I know im corny....so how does this split look? Ill be taking about a minute between each set and 2-3 mins of rest between each excercise. Anything I should change/add? Any help would be greatly appreciated. Any mass workouts i missed?

  2. #2
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
    Join Date
    Jun 2003
    Location
    Illinois
    Posts
    5,387
    You could throw in some upright rows with shoulder day.. maybe make it 4 or 5 sets of the basic movements (military, bench, squat, DL)

    other than that, not bad.

  3. #3
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
    Join Date
    Feb 2005
    Location
    lol im not telling :D
    Posts
    29,207
    dood go SUPER SLOW on all eccentric motions and plan on doing mad negatives

  4. #4
    SplinterCell's Avatar
    SplinterCell is offline Senior Member
    Join Date
    Jul 2004
    Posts
    1,929
    Quote Originally Posted by AandF6969
    You could throw in some upright rows with shoulder day.. maybe make it 4 or 5 sets of the basic movements (military, bench, squat, DL)

    other than that, not bad.
    Thanks for the input brotha, the reason I threw upright rows out was due to how much it strains your back if you do it wrong.

    Quote Originally Posted by taiboxa
    dood go SUPER SLOW on all eccentric motions and plan on doing mad negatives
    What If I dont have a spotter? I was thinking of using explosive motions during the workout. Thanks

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •