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  1. #1
    bvanderwerff is offline Associate Member
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    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
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    bump for advice on it*

  3. #3
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    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
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    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
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    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
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    Quote Originally Posted by bvanderwerff
    (hack squats
    If you can stick with the conventional squat, as there is no substitute.

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