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Thread: split

  1. #1
    pilipo is offline Junior Member
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    split

    thinking of trying this split out tell me what you think
    workout 1 chest tri
    workout 2 legs bi
    workout 3 back delts
    working mon tues thurs fri so each muscle gets worked 1 time a week and every 3rd week gets hit 2 times. doing 9-12 sets per bodypart mostly compound exercises.

  2. #2
    Flexor is offline Banned
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    Quote Originally Posted by pilipo
    thinking of trying this split out tell me what you think
    workout 1 chest tri
    workout 2 legs bi
    workout 3 back delts
    working mon tues thurs fri so each muscle gets worked 1 time a week and every 3rd week gets hit 2 times. doing 9-12 sets per bodypart mostly compound exercises.
    Interesting idea, it may help you out. It will definitely not lead to overtraining because you will not do it very often. Try it out, but try to take at least one rest day during and/or after the intensive week

  3. #3
    ODC0717 is offline Anabolic Member
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    Quote Originally Posted by pilipo
    thinking of trying this split out tell me what you think
    workout 1 chest tri
    workout 2 legs bi
    workout 3 back delts
    working mon tues thurs fri so each muscle gets worked 1 time a week and every 3rd week gets hit 2 times. doing 9-12 sets per bodypart mostly compound exercises.
    Looks interesting. I don't know if I'd be able to do anything other then leave the gym after I'm done with legs. I like to squat till I puke . Keep us posted on your progress bro.

  4. #4
    pilipo is offline Junior Member
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    split

    how does it look as far as muscles worked togeather i know alot of you guys work back with bis anything wrong with working it with shoulders? will this overtrain my bis working them 2 days in a row?

  5. #5
    Flexor is offline Banned
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    Quote Originally Posted by pilipo
    how does it look as far as muscles worked togeather i know alot of you guys work back with bis anything wrong with working it with shoulders? will this overtrain my bis working them 2 days in a row?
    Yes it will overtrain your bis if you follow your bi day with back day. You can train your medial and posterior delts on back day though, although most don't. Here is the reasoning why...

    The medial delt is used in strict traverse extension (rear delt rows) as is the posterior delt but to a much higher degree. So after the rowing, you will have partially hit the medial delts and already fried the posterior delts. Then you can add side laterals and some bent over laterals if you want. It will work quite well. Alternatively you can hit your medial delts on chest day, but the posterior delts should always be done on back day because the rowing will heavily tax them (because rowing is so heavy, you will get amazing growth).

  6. #6
    pilipo is offline Junior Member
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    thanks flexor makes sense now i think im going to change it like this
    chest tri delt(except rear delt)
    legs
    back bi rear delt

  7. #7
    pilipo is offline Junior Member
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    workout 1
    BB bench 10 8 6
    Decline BB 10 8 6
    incline db 10 8 6
    flyes 3x8
    tricept dips 4x10
    skull crushers 10 8 8 6
    close grip bench 3x8
    DB presses 3x8
    lateral raises 4x10

    workout 2
    squat 4x10
    SLDL 3x8
    leg ext 3x10
    leg curl 3x10
    calf raises 3x12

    workout 3
    wide grip pull up 4x10 w/ weighted dip belt
    bent over BB rows 4x8
    deadlift 10 8 6
    close grip pull down 3x8
    bent over raises 4x10
    BB curls 4x8
    incline db curls 3x8
    hammer curl 3x8

    too much too little change exercises or reps?

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