05-10-2005, 06:47 PM #1
(Revised) 5-Day Split routine, Critique please.
Goal: Bulk up, High weight low reps
Any thoughts on this, I posted a 4-Day routine a little further down but decided to boost it up to 5-Day. Any thoughts on this would help its kinda stetchy especially friday with shoulders.
Monday [/I]Chest, Abs
Flat bench - 3sets
Incline bench - 3sets
Chest machine (Not sure name, with lat pulldowns on other side) - 3sets
Weighted decline situps - 2,3 sets
wegithed side 2 sides on decline - 2,3 sets
Crunchs - 2,3 sets
Leg raises - 2,3 sets
Tuesday Bicept, Tripcept
Hammer curls - 3sets
1 Arm Cable curls (towards chest) - 3sets
2 Arm cable curls - 3sets
Close grip benching - 3sets
Cable pushdowns - sets
Wednesday Back, Traps
Rows - 3sets
Pull down rows (Chest machine) - 3sets
Seated rows - 3sets
Thursday Legs, Forearms
Extensions - 3sets
Curls - 3sets
Squats - 3sets
Seated calf raises - 3sets
Standing calf raises - 3sets
Farmer Holds - 30secs or till failure
Dumbell Forearm Curls - 3sets
Barbell Forearm Curls - 3sets
Two 10lb weights smooth edges out finger tip pinches - 30secs or failure
Shoulder press - 3sets
Military press - 3sets
Dumbell raises - 3sets
05-10-2005, 07:03 PM #2
Not bad but i would do 4 on 1 off. And maybe abs one more day.
05-10-2005, 07:26 PM #3
I can't do that, my only availbal workout days are Mon-Fri.
05-10-2005, 07:37 PM #4
OK then go 5 on 2 off. At least you got 2 days rest. I had problem with 2 days off.
2 days off were to long for me. Now I train everyday. 4 on 1 off. Day off is cardio and abs.
05-10-2005, 07:52 PM #5
Hehe yeah, cardio suck .. like a couple quotes from animal pack the dreaded C word, or your not moving heavy weight it just sucks.
05-10-2005, 08:13 PM #6
i would through in a behind the neck exercise for tris...Do three for bis and three for tris keep it even
05-10-2005, 08:27 PM #7
any other suggjestions for a different exercize because personally i HATE those behinde the neck pushup things..
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