critique my split please

**HardcoreGymWARRIOR04** · 03-24-2004, 08:35 PM

critique my split please

Day 1-chest
Day 2-quads
Day 3-off
Day 4-delts, tris, trapz
Day 5-back, bis

My biggest ? is if on day 5, will rows and lat pull downs fatigue my bis enough to weaken them on curls

**Latimus** · 03-24-2004, 10:27 PM

looks good

doing shoulders then back may overtrain your traps and delts...depending on your workout.

Back definately fatigues bis...whether its enough depends on you and how you feel after your workout...when i do back my bis are dead after...so i do a couple exc. to kill them...you will burn them out and get a good pump. If you want more strength then do them on another day

**Mr. Death** · 03-24-2004, 10:33 PM

Originally Posted by HardcoreGymWARRIOR04

My biggest ? is if on day 5, will rows and lat pull downs fatigue my bis enough to weaken them on curls

Yes. If i were you, I would do bi's and tri's on the same day, and make a seperate day for back.

**RP7** · 03-25-2004, 01:00 AM

Originally Posted by Mr. Death

Yes. If i were you, I would do bi's and tri's on the same day, and make a seperate day for back.

What he said.

**HardcoreGymWARRIOR04** · 03-25-2004, 04:27 PM

aright thanks for the help

**HardcoreGymWARRIOR04** · 03-25-2004, 04:53 PM

How about this for a work out

Day 1- 3 sets b.b. bench
3 sets d.b. bench
2 sets d.b. flies
2 sets incline flies
2 sets b.b curls
2 sets preacher curls
2 sets hammer curls

Day 2- 3 sets of squats
2 sets calf raises
1 set of leg extensions
2 sets of leg curls
4 sets of abbs

Day 3-off

Day 4- 4 sets of d.b. mil presses
2 sets front raises
2 sets side raises
3 sets nose busters
3 sets tri push downs
2 sets various mixup

Day 5- 3 sets d.b. rows
2 sets lat pull downs
2 sets wide lat pull downs
1 set front b.b shruggs
1 set upright rows
1 set behind back shruggs
1 set d.b shruggs

Day 6 off
Day 7 off

**HardcoreGymWARRIOR04** · 03-25-2004, 04:54 PM

my mistake, on day one, the d.b. presses are incline low angle

**HardcoreGymWARRIOR04** · 03-25-2004, 04:59 PM

My volume is on the lower end in which most people agree it should be
MY sets are all as heavy as possible
and i know squats are only 3 sets, but when some people want to rack it on 5 or 6, i black out by busting out 10, thats me, all my sets are maximal weight for that rep range and taken to absolute failure

**Latimus** · 03-25-2004, 06:38 PM

that is extremely low...but if it works go with it!

**HardcoreGymWARRIOR04** · 03-25-2004, 06:55 PM

Latts, i have read some of your posts, and to me you sound like an idiot.

If you can do more then 4 sets on say bench, then the first 2-3 just were not heavy enough..or ur juicin

**RP7** · 03-25-2004, 09:49 PM

Originally Posted by HardcoreGymWARRIOR04

Latts, i have read some of your posts, and to me you sound like an idiot.

If you can do more then 4 sets on say bench, then the first 2-3 just were not heavy enough..or ur juicin

I smell a dirty FLAME.

That post is inappropriate. You won't last long on AR like that. He was giving his advice and you call him an idiot. Hit the road son.

**Latimus** · 03-26-2004, 02:53 AM

I was just trying to help...my first post seemed to have...grow up man...i said if it works for you then go for it...but know that it is low...and if you arent growing off it..then you might want to step it up...especially the legs...like toss in legpress atleast...i thought you were hardcore

**HardcoreGymWARRIOR04** · 03-26-2004, 12:56 PM

my bad. Rage gets the best of us somtimes. But no i am lowering my volume bacause that is what i respond better to.

I dont know how u do 5 sets for all your excersizes. Try doing 80% of your 1rm for double digit reps like i do. Then do it a 2nd time, and i can almost gaurentee that you wont put up 5 sets. If you can, ill tip my hat to you for being a freak.

But what do you think of the program and split besides the volume

**HardcoreGymWARRIOR04** · 03-26-2004, 01:02 PM

about the throwing in a leg press. Why do leg presses when you were going to grow in the first place from squats.
On my last work out i did this for squat (squat max is 430)
-330 for 10, failed on 11
-320 for 7, failed on 8
-300 for 10 failed on 11
after that, my whole body was shaking. on my 3rd set, i even felt like on rep 3 or 4 that i could possiblly even be overtraining.
330 is about 77% of 430, and it was incrediblyhard.

**Latimus** · 03-26-2004, 04:29 PM

leg press hits the qauds differently...i feel it in the top part of my quad...i feel squats throughout the whole leg..and leg extentions at the bottom...i like to hit it all...i love press after squats and squat deads...man i like to destroy the muscle...but thats me...your split looks great man...plus i like to do some heavy and something lighter...so if i do squats at around 8 reps per set...then i like to do squat deads for only a few reps...there isnt one and only way to workout...people are different...haha there are to many workout racists in this forum..haha