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Thread: ?change?

  1. #1
    _TaZ_ is offline New Member
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    Question ?change?

    Hey guy's.....
    I am in week 4 of my 18 week cycle here <and thank to those who helped out with that>, and I have another question now.
    This is my current workout program that I am following.

    Day 1: Chest, biceps
    Bench presses 3 sets 6- 8 reps
    Incline bench presses 2 sets 6- 8 reps
    Dips with added weights 2 sets 8-10 reps
    Barbell curls 3 sets 6-10 reps
    Dumbbell curls 2 sets 6-10 reps
    Day 3: Thighs
    Squats 3 sets 6-10 reps
    Leg presses 2 sets 8-10 reps
    Leg curls 2 sets 8-10 reps
    Day 5: Shoulder, triceps
    Presses behind neck 3 sets 6- 8 reps
    Upright row 2 sets 8-10 reps
    Side laterals 2 sets 8-10 reps
    Lying triceps presses 3 sets 6-10 reps
    Triceps pulley pushdown 2 sets 8-10 reps
    Day 7: Back. calves
    Chins with added weight 3 sets 8-10 reps
    Lat pull to neck 2 sets 8-10 reps
    Barbell bent-over row 2 sets 6-10 reps
    Seated cable row 2 sets 6-10 reps
    Standing calf raise 3 sets 8-12 reps
    Seated calf raise 2 sets 8-12 reps
    1 day on, 1 day off.... I have gone up from 208 to 230lbs now, and am feeling really strong.
    Can anyone suggest a new split for me.... my goals are still the same <to increase my mass>.
    Thanx _TaZ_

  2. #2
    Big Al's Avatar
    Big Al is offline Retired Moderator
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    If it ain't broke don't fix it!
    But I like

    Back, Hams
    Chest
    Rest
    Quads, Calfs
    Shoulders, Traps
    Arms
    Rest

    BA

  3. #3
    big&lean is offline New Member
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    Cool lookin good!

    sound like you are making really good gains. You might try switching up you routine with some higher rep sets though really go for the burn this will help to put a shock to your system if your used to lower rep sets. Also try not to stay to strict to the exercises you do, remember your body grows because of changing environment so don't give it the chance to get used to anything. keep up the good work!

  4. #4
    EXCESS's Avatar
    EXCESS is offline Retired Moderator
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    I do drop sets with one body part per week. Its a great shock to the system if you're only doing low rep lifting.

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