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  1. #1
    EdMan2's Avatar
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    Critique my split

    Right now I am 3 months into cutting with about another 2 to go. At about the start of Feb. I plan on starting to bulk. Right now I'm doing a 3 day split with weights, and cardio 5 days a week. I plan on using a 4 day split that will look something like this, please give me your opinions and things I should add/change.

    Sunday: Chest/Shoulders

    Flat bench 4 sets
    Incline Dumbell press 4 sets
    Dumbell flyes 4 sets
    Lateral Raises 4 sets
    dumbell military press 4 sets
    Rear delt raises 4 sets

    Monday: Back/Trapz (everything is 4 sets)

    Rows
    Deadlifts
    Pulldowns
    Weighted Pullups (maybe)
    Barbell Shrugs on Smith Machine Front and back

    Wednesday: Bis/Tris

    Preacher Curls
    Isolation Curls
    Standing Bar Curls, or Seated dumbell curls
    Skull Crushers
    Close Grip Bench
    Weighted Dips

    Friday: Legs/Abs

    Squats
    Leg Press
    Calf Raises
    Weighted Situps (possibly 5 sets)
    Weighted leg lifts (Possibly 5 sets)


    This will hopefully be my routine for at least 5 months, then I'll go back into a cutter. Thanks in advance for any help.

  2. #2
    EdMan2's Avatar
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    Also a followup question, right now I'm cutting so obviously I'm eating below maintenance, but when I bulk I want to take in about 3500-4000 Cals a day. How quickly should I go from being in a defecit to these levels to avoid gaining much fat. Oh and this is going to be a very strict, clean bulk...I put on muscle (and fat) very easily and I always end up being big but looking like crap after bulking, and now I'm trying to change that.

  3. #3
    EdMan2's Avatar
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    Nobody has any advice? If necessary, I'm 23 and 170lb ~16% Bf. I have been training on and off since I was 14, but I let myself go in the last year and a half due to some things, so I'm getting back into training and working hard.

  4. #4
    EdMan2's Avatar
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    Bump

  5. #5
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    ha ok here i got!
    first ur split
    change the order of arms and legs
    u use arms on both chest and back day

    they are fried
    GIVE THEM SOME REST before u hit them again
    thats how my split looks
    1. Chest/Shoulders(press)
    2. Back/Traps/Shoulders(rear Delt laterals)
    3. OFF rest EAT ALOT
    4. LEGS Calves Abs
    5. ARMS
    6&7 off REST AND EAT EAT EAT

    as for ur clean bulking .. every week increase ur daily intake by a coulple hundered cals or so.. if u start getting REAL FAT FAST cut back a lil on simple sugars and starches first see if that helps

    but when i bulk.. i bulk all out.. more food = more muscle= faster metabolism = more fat burning potential when i cut~!

    back to ur lifting i think u do too much for shoulders after doing heavy presses and stuff which is overkill and detrimental (KEEP IT SHORT AND SWEET)
    arms are too much .. i do 2 excercises for them since they are simple

    Tri Ext and Tri Press i.e. CG BENCH and Skull Crushers
    for curls i do a traditional grip curl and a reverse grip curl.

    on legs do lunges instead of leg press if u do squats or do leg press and lunges but press+squat = redundent

  6. #6
    EdMan2's Avatar
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    Quote Originally Posted by taiboxa
    ha ok here i got!
    first ur split
    change the order of arms and legs
    u use arms on both chest and back day

    they are fried
    GIVE THEM SOME REST before u hit them again
    thats how my split looks
    1. Chest/Shoulders(press)
    2. Back/Traps/Shoulders(rear Delt laterals)
    3. OFF rest EAT ALOT
    4. LEGS Calves Abs
    5. ARMS
    6&7 off REST AND EAT EAT EAT

    as for ur clean bulking .. every week increase ur daily intake by a coulple hundered cals or so.. if u start getting REAL FAT FAST cut back a lil on simple sugars and starches first see if that helps

    but when i bulk.. i bulk all out.. more food = more muscle= faster metabolism = more fat burning potential when i cut~!

    back to ur lifting i think u do too much for shoulders after doing heavy presses and stuff which is overkill and detrimental (KEEP IT SHORT AND SWEET)
    arms are too much .. i do 2 excercises for them since they are simple

    Tri Ext and Tri Press i.e. CG BENCH and Skull Crushers
    for curls i do a traditional grip curl and a reverse grip curl.

    on legs do lunges instead of leg press if u do squats or do leg press and lunges but press+squat = redundent
    Thanks for the advice, that's was just what i was looking for.
    So taking ur advice into consideration, does this split look better

    Day 1: Chest/Shoulders
    Flat bench
    Incline Bench
    Flyes
    Either Shoulder press or Lateral Raises

    Day 2: Back/Traps/Rear Delts
    Deads
    Rows
    Pullups
    Shrugs
    Rear Delt raises

    Day 3: Rest

    Day 4: Legs/Abs
    Squats
    Lunges
    Calf Raises
    Situps
    Leg Lifts

    Day 5: Rest

    Day 6: Bis/Tris

    Preacher Curls
    Either standing Bar curls, or Seated dumbell curls
    Close Grip Bench
    Skull Crushers OR Dips

    Day 7 Rest

    One question though, I really like all three of the tri exercies, would it really be too much to do all skulls, CG Bench, and Dips?

  7. #7
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    Quote Originally Posted by EdMan2
    Thanks for the advice, that's was just what i was looking for.
    So taking ur advice into consideration, does this split look better

    Day 1: Chest/Shoulders
    Flat bench
    Incline Bench
    Flyes
    Either Shoulder press or Lateral Raises

    Day 2: Back/Traps/Rear Delts
    Deads
    Rows
    Pullups
    Shrugs
    Rear Delt raises

    Day 3: Rest

    Day 4: Legs/Abs
    Squats
    Lunges
    Calf Raises
    Situps
    Leg Lifts

    Day 5: Rest

    Day 6: Bis/Tris

    Preacher Curls
    Either standing Bar curls, or Seated dumbell curls
    Close Grip Bench
    Skull Crushers OR Dips

    Day 7 Rest

    One question though, I really like all three of the tri exercies, would it really be too much to do all skulls, CG Bench, and Dips?
    u could probably get away w/ 9 working sets for tri's but i think it would be too much ... i would alternate between CG BENCH and DIPS each week

    if u really feel like doing more then take away a day of rest and train on a 6day rotation .. i used to do that

  8. #8
    EdMan2's Avatar
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    Quote Originally Posted by taiboxa
    u could probably get away w/ 9 working sets for tri's but i think it would be too much ... i would alternate between CG BENCH and DIPS each week

    if u really feel like doing more then take away a day of rest and train on a 6day rotation .. i used to do that
    Thanks, ill take it all into consideration and see how it works out for me in a couple of months.

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