Anabolics
Search More Than 6,000,000 Posts
Results 1 to 6 of 6
  1. #1
    bvanderwerff is offline Associate Member
    Join Date
    Jun 2005
    Location
    Ontario, Canada
    Posts
    170

    Question my new split... critique it!

    anyways, thanks for the advice guys; I'm definately gonna bulk for the 2-3 months... just don't wanna put on too much fat... ahh well... gotta do what you gotta do


    My workout split is

    Monday : Chest/Abs

    flat bench 4 sets
    inc bench 3 sets
    dec flies 3 sets
    inc flies 3 sets
    dips to fail 2 sets


    Tuesday: Back/Traps

    wide grip pulldown 4 sets
    close grip low row 3 sets
    close grip pulldown 2 sets
    t-bar row 3 sets
    Deadlifts 3 sets
    shrugs 3 sets


    Wednesday : OFF


    Thursday : Shoulders/Abs/Traps

    shoulder press 4 sets
    front raises 3 sets
    side raises 3 sets
    reverse fly 4 sets
    Upright rows 2 sets to fail


    Friday : Arms

    Inc Alter. DB Curls
    SSet. w. 4 sets
    overhead DB Ext.

    Barbell Curls
    SSet. w. 3 sets
    tri. cable pressdowns

    preacher curl
    SSet. w. 3 sets
    skull-crushers


    Saturday : Legs/Abs

    Hack Squats 4 sets
    Leg Presses 3 sets
    Leg Extensions 3 sets
    Lying Leg Curl 3 sets
    Calf Raises 4 sets

  2. #2
    bvanderwerff is offline Associate Member
    Join Date
    Jun 2005
    Location
    Ontario, Canada
    Posts
    170
    bump for advice on it*

  3. #3
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
    Join Date
    Mar 2005
    Location
    uk/ south east
    Posts
    4,538
    These will apply to you if your bulking...

    At a glance.......

    1 drop the dec flies, if you really want to do them use free weights flat bench.

    2 change close grip pulldown for pull-ups.

    3 change close grip low row for wide straight bar rows.

    4 drop the front raises.

    5 reverse fly, your doing these for the anterior head yes, if so put them on back day.

    6 shoulder press I would recommend 2-3 sets, and possibly drop the Upright rows.

    7 What no squats???

    8 if mass is you goal drop tri cable press downs for a multiple joint midrange movement
    like close grip.

  4. #4
    bvanderwerff is offline Associate Member
    Join Date
    Jun 2005
    Location
    Ontario, Canada
    Posts
    170
    awesome, well thanks man


    bump for more info?


    um.. and I do have squats (hack squats just allow for more weight I find)

    everything else I'll try to do!


    thanks!!!

  5. #5
    Flexor is offline Banned
    Join Date
    Aug 2004
    Location
    L'Inghilterra
    Posts
    1,659
    Monday : Chest/Abs

    flat bench 3 sets
    dips 3 sets
    incline bench 3 sets
    flat flies 3 sets


    Tuesday: Back/Traps

    Deadlifts 3 sets
    Wide grip pulldown 3 sets
    Underhand rows 3 sets
    Shrugs 3 sets


    Wednesday : OFF


    Thursday : Shoulders/Abs/Traps

    Shoulder press 3 sets
    Upright rows 2 sets
    Side raises 2 sets to failure

    Friday : Arms

    Barbell Curls
    SSet. w. 3 sets
    tri. cable pressdowns

    preacher curl
    SSet. w. 3 sets
    skull-crushers

    Inc Alter. DB Curls
    SSet. w. 2 sets
    overhead DB Ext.

    Saturday : Legs/Abs

    Hack Squats 4 sets
    Leg Presses 3 sets
    Leg Extensions 3 sets
    Lying Leg Curl 3 sets
    Calf Raises 4 sets

    I tinkered with sets and exercises but left the split alone. If I was doing your split and your range of exercises I would find this more beneficial
    Last edited by Flexor; 11-18-2005 at 11:06 AM.

  6. #6
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
    Join Date
    Mar 2005
    Location
    uk/ south east
    Posts
    4,538
    Quote Originally Posted by bvanderwerff
    (hack squats
    If you can stick with the conventional squat, as there is no substitute.

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
  •