Anabolics
Search More Than 6,000,000 Posts
Results 1 to 13 of 13
  1. #1
    J-Bud's Avatar
    J-Bud is offline Associate Member
    Join Date
    Feb 2002
    Location
    Mo
    Posts
    238

    What do you think about my workout split?

    Monday Chest/Bi's

    Flat barbell bench 4 sets of 6
    Incline dumbell 4 sets of 6
    Pec Dec machine 4 sets of 10
    Bench on hammer strength till failure

    Preacher curls 4 sets of 10
    Incline alternating curls 4 sets of 10
    barbell curl 4 sets of 10

    Tuesday Back/Tri's

    Lat pulldowns 4 sets of 10
    Bentover rows 4 sets of 10
    seated rows 4 sets of 10

    Tricep extentions 4 sets of 10
    pressdowns 4 sets of 10
    reverse grip pressdowns 4 sets of 10
    Skullcrushers 4 sets of 10

    Wed. Shoulders and Traps

    Lateral raises 4 sets of 10
    Military press 4 sets of 10

    Barbell shrugs 4 sets of 10
    Upright Rows 4 sets of 10
    Dumbell shrugs 4 sets of 10

    Thurs Legs

    Squats 4 sets of 10
    Extentions 4 sets of 10
    Curls 4 sets of 10
    Hipsled 4 sets till failure

    Friday cardio
    I do 45 minutes of cardio of Fridays, and do 20 minutes every other day.
    Also do abs and calfs EOD.

  2. #2
    saboudian's Avatar
    saboudian is offline Senior Member
    Join Date
    Oct 2002
    Location
    Michigan State University
    Posts
    1,712
    I think it looks retarded.

  3. #3
    mdd's Avatar
    mdd
    mdd is offline Junior Member
    Join Date
    Dec 2001
    Posts
    88
    Quote Originally Posted by saboudian
    I think it looks retarded.
    way to be helpfull

  4. #4
    trimunex's Avatar
    trimunex is offline Senior Member
    Join Date
    Jul 2002
    Location
    SoCal
    Posts
    1,118
    1st critque I have is, 12 and 16 sets respectively for Bis and Tris is too much. Your doing more sets for your Tris than you are for your Back! That doesn't seem right to me.

    Btw the way, what are your training goals?

    9

  5. #5
    talon's Avatar
    talon is offline Senior Member
    Join Date
    Aug 2003
    Location
    Florida
    Posts
    1,367
    Quote Originally Posted by J-Bud
    Monday Chest/Bi's

    Flat barbell bench 4 sets of 6
    Incline dumbell 4 sets of 6
    Pec Dec machine 4 sets of 10
    Bench on hammer strength till failure

    Preacher curls 4 sets of 10
    Incline alternating curls 4 sets of 10
    barbell curl 4 sets of 10

    Tuesday Back/Tri's

    Lat pulldowns 4 sets of 10
    Bentover rows 4 sets of 10
    seated rows 4 sets of 10

    Tricep extentions 4 sets of 10
    pressdowns 4 sets of 10
    reverse grip pressdowns 4 sets of 10
    Skullcrushers 4 sets of 10

    Wed. Shoulders and Traps

    Lateral raises 4 sets of 10
    Military press 4 sets of 10

    Barbell shrugs 4 sets of 10
    Upright Rows 4 sets of 10
    Dumbell shrugs 4 sets of 10

    Thurs Legs

    Squats 4 sets of 10
    Extentions 4 sets of 10
    Curls 4 sets of 10
    Hipsled 4 sets till failure

    Friday cardio
    I do 45 minutes of cardio of Fridays, and do 20 minutes every other day.
    Also do abs and calfs EOD.
    I got a question j-bud, why do you pair chest/bi's and back/tri's? Chest and tri's are both muscles which push/extend, while back and bi's are both muscles which pull/flex. Why not pair it like this so you get a better workout all around? You can work muscles that push one day and muscles that pull the next.

  6. #6
    J-Bud's Avatar
    J-Bud is offline Associate Member
    Join Date
    Feb 2002
    Location
    Mo
    Posts
    238
    I paired them up that way because the tri's get some attention on chest day, and bi's get some attention on back day, but they also have their own day to get hit. Its almost like working them 2 times a week, one hard and one secondary. As for my workout goals, looking to build like always =)

  7. #7
    biggdude is offline Junior Member
    Join Date
    Jun 2003
    Location
    tn
    Posts
    78
    since yer workin out 5 days a week try this
    mon-chest
    tues-back
    wed-legs
    thurs-shoulders
    fri- bis tris

  8. #8
    J-Bud's Avatar
    J-Bud is offline Associate Member
    Join Date
    Feb 2002
    Location
    Mo
    Posts
    238
    I don't do bis and tris as one as i get get pretty good pumps and I end up with stretch marks if I do them both on the same day.

  9. #9
    AndroholiK's Avatar
    AndroholiK is offline Junior Member
    Join Date
    Mar 2003
    Location
    Santa Monica
    Posts
    94
    Quote Originally Posted by J-Bud
    I don't do bis and tris as one as i get get pretty good pumps and I end up with stretch marks if I do them both on the same day.
    Eh isnt that what u want? growth?!!!!?

  10. #10
    bornbad71's Avatar
    bornbad71 is offline Anabolic Member
    Join Date
    Aug 2003
    Location
    BULLDAWG COUNTRY
    Posts
    2,724
    This is my main 5 day split...

    chest/calves-mon.

    back/traps-tues.

    delts-wed.

    quads/hams/calves-thur.

    bis/tris/forearms-fri.

    abs-three days a wk.

    I like this cause it puts 48hrs. between chest/delts/tris.

  11. #11
    DocHoliday's Avatar
    DocHoliday is offline Senior Member
    Join Date
    Jun 2003
    Location
    NY
    Posts
    1,670
    Quote Originally Posted by biggdude
    since yer workin out 5 days a week try this
    mon-chest
    tues-back
    wed-legs
    thurs-shoulders
    fri- bis tris

    I agree with this sort of split. Even if you do get swolen by pairing bi's and tri's on the same day, go with less sets, and heavier weight. Maybe even cut your reps down to 8.

    Holly crap Saboudian! What the hell was that response all about!!! Take a easy guy!

    Doc

  12. #12
    abstrack's Avatar
    abstrack is offline AR-Hall of Famer
    Join Date
    May 2002
    Posts
    7,513
    Quote Originally Posted by J-Bud
    Monday Chest/Bi's
    DONT WORRY ABOUT THE CAPS JUST FOLLOW ALONG
    Flat barbell bench 4 sets of 6
    Incline dumbell 4 sets of 6
    Pec Dec machine 4 sets of 10 INLCLINE FLYS WOULD BE GREAT, ON CABLE OR WITH DB
    Bench on hammer strength till failure

    Preacher curls 4 sets of 10 DUMP THESE OR ROTATE THEM IN OVERY OTHER WEEK, INSTEAD OF DOING ALTERNATING CURLS
    Incline alternating curls 4 sets of 10 3 SETS WOULD BE FINE HERE
    barbell curl 4 sets of 10 3 SETS AGAIN

    Tuesday Back/Tri's

    Lat pulldowns 4 sets of 10
    Bentover rows 4 sets of 10
    seated rows 4 sets of 10 DUMP THESE AND DO SOME DEAD LIFTS!!!!

    Tricep extentions 4 sets of 10 3 SETS FOR ALL
    pressdowns 4 sets of 10 DUMP THESE, DO CLOSE GRIP BENCH INSTEAD
    reverse grip pressdowns 4 sets of 10 DUMP THESE
    Skullcrushers 4 sets of 10

    Wed. Shoulders and Traps

    Lateral raises 4 sets of 10 3 STES FOR 15-20 REPS OR SUPER SETS BEHIND THE BACK AND FRONT FOR 2 SUPER SETS 12 REPS
    Military press 4 sets of 10

    Barbell shrugs 4 sets of 10
    Upright Rows 4 sets of 10 DUMP THESE
    Dumbell shrugs 4 sets of 10 DUMP THESE, YOUR ALREADY DOINF BARBELL SHRUGS, WHY DO DB?? ALTERNATE THEM WEEKLY

    Thurs Legs

    Squats 4 sets of 10
    Extentions 4 sets of 10
    Curls 4 sets of 10
    Hipsled 4 sets till failure

    Friday cardio
    I do 45 minutes of cardio of Fridays, and do 20 minutes every other day.
    Also do abs and calfs EOD.
    JUST FOLOW THE CAPS IT WAS EASIER TO MAKE CORRECIONS THAT WAY.

  13. #13
    johnv609 is offline New Member
    Join Date
    Aug 2003
    Location
    atlantic city, new jersey
    Posts
    21
    Quote Originally Posted by biggdude
    since yer workin out 5 days a week try this
    mon-chest
    tues-back
    wed-legs
    thurs-shoulders
    fri- bis tris
    isnt doing triceps on a friday too close to yer chest day on monday...where it may affect your bench cuz you just hit your tris 2 days ago?

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •