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  1. #1
    rambo's Avatar
    rambo is offline The Lord God
    Join Date
    Jan 2002

    Back to Basics Split

    My last football season is over, and as usual, lost about 15 pounds over the season, and i feel tiny. My lifting during the season was very basic maintenance, and bruised cartilage in my sternum limited my range of motion, especially my chest movements. I just want to get pumped again, and come off of that beat-up feeling which i had all season. Any suggestions for my split, or to help me get back to my old form is appreciated.

    flat dumbell press, 4 x 8 reps
    incline press, 4 x 8 reps
    dumbell flys, 4 x 10 reps
    skullcrushers 4 x 8
    close grip bench 4 x 8
    one arm dumbell overhead 4 x 8

    squats, 4x 8-10 reps
    lunges dumbell, 4 x 8
    hamstring extensions, 4 x 8
    quad extensions, 4 x 8

    -back/ bi's
    dbell rows, 8 x 4
    cable rows, 10 x 4
    dead lifts, 8 reps x 4
    alternating dbell curls, 8 x 4
    preacher curls, 6-10 x 4
    alternating hammers, same

    dbell press, 8 x 4
    standing military press not behind back, 8 x 4
    lateral flies 4 x 8
    front flies 4x 8
    shrugs 4 x 12

    toe touches 3 x 30
    leg lifts 3 x 30
    shit squats 3 x 20
    burnout calve raises
    wrist curls 4 x 8
    grip 4 x 8

  2. #2
    talkhard is offline New Member
    Join Date
    Nov 2002
    A bro Your training looks pretty good there only a few thing i would change. First i would recommend only doing one bodypart a day. start with chest, next day back, legs bi's and lastly tri's.after three days i would take a rest day.Calves and abs i would do everyday,unless they grow well for you.Then i would recommend pyramiding down: 12, 10 then the last three to failure.


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