Changing Split Back to 2x a Week

[Steve80]

I have been on a 1x a week per body part for about a month and a half now. I have realized this does not work too well for me so I plan on going back to a 2x's a week for most body parts. Since I have went down to 1x my progress has came to a hault both size and strength gains. I feel 2x's works much better.

Here is my current workout:

Monday-Chest

Flat bench-3 sets last till failure
Dumbbell Press- 3 sets last till failure
Dumbbell Flies-3 sets last till failure
Dumbell incline press
Push ups till failure

Tuesday-Legs/Biceps

Squats
Leg Press
Calf raises
BB Curls
Supinated db curls
Seated hammer Curls
Bicep Pulldowns (use lat pull machine)
Forearm Curls


Wednesday-Triceps

Close Grip Bench press
Tricep cable pulldowns
DB extensions
Weighted Reverse push ups(I put hands on one bench feet on another and a 35 pound plate in my lap)


Thursday- Back

Machine Row
Machine Cable Row
Deads
Dumbell Rows

Friday-shoulders/delts

L-Laterals
Upright Rows
Shrugs
Lat Pulls

This is what I plan on changing it too:

Monday- Chest/Triceps

Flat bench 3 sets last till failure
DB press 3 sets last till failure
DB incline last till failure
Cable pulldowns
DB extensions
weighted reverse push ups

Tuesday- Back/Biceps

Erector Spinae machine
Machine Rows
DB Rows
Lat Pulls
BB curls
Hammer curls
Bicep pulldowns
Forearm Curls


Wednesday- Shoulders/Legs

Military Press
BB upright rows
Sidelaterals
L-laterals
Shrugs
Squats
Leg Press
Calf Raises

Thursday- Chest/Triceps

Flat Bench
Incline DB press
DB flies
BB pullovers
CG bench press
Tricep pulldowns
Reversed weighted push ups

Friday- Back/Biceps

Deads
Machine Rows
Machine Lats
DB Rows
BB curls
Hammer curls
supinated db curls
Forearm Curls

How does this new split look?

[Steve80]

No comments/opinions/critiques/suggestions?

[helium3]

i would be very worried about overtraining with that routine not the fact that your hitting a bodypart 2x a week but the fact you have no rest days,if i werent working(job)i might be able to manage that,but the calorie intake would be prohibitive for me.id def need a day in between each workout other than that it looks good.try it but you might burn out.

but good luck anywho!

[Steve80]

Yeah I am gonna give it a try this week and see how it goes. I might cut down on some of the more concentrated lifts Ie curls tricep extensions, if its too much and focus on the core lifts, deads, rows, bench, squats, military press.

[-DedicateD-]

I know for myself, that workout would be near impossible to keep up with. I consider myself to have a pretty high volume training routine, but the amount of exercises and frequency per week looks to be crazy.

Some recomendations will be in bold

This is what I plan on changing it too:[/COLOR]

Monday- Chest/Triceps

Flat bench 3 sets last till failure
DB press 3 sets last till failure -move to 2nd chest day
DB incline last till failure
Cable pulldowns
DB extensions - replace with skullcrushers
weighted reverse push ups - replace with dips

Tuesday- Back/Biceps

Erector Spinae machine - weighted hyperextensions be better IMO
Machine Rows - Replace with BB Rows
DB Rows
Lat Pulls
BB curls
Hammer curls
Bicep pulldowns
Forearm Curls


Wednesday- Shoulders/Legs

Military Press
BB upright rows
Sidelaterals
L-laterals
Shrugs
Squats
Leg Press
Calf Raises

Thursday- Chest/Triceps

Flat Bench - DB press
Incline DB press - Incline BB Press
DB flies
BB pullovers
CG bench press
Tricep pulldowns
Reversed weighted push ups

Friday- Back/Biceps

Deads
Machine Rows
Machine Lats - replace with pullups
DB Rows
BB curls
Hammer curls
supinated db curls
Forearm Curls

How does this new split look?

My eyes starting to hurt and my food is ready, those are SOME recommendations at least on exercises. Overall though its going to be very taxing on your body. Your volume is close to mine at everything 1x a week. I know im sore for a few days after each workout. Becareful with chest/tri's after a shoulder day too, i know my shoulders being sore seriously bothers my chest day...just a few things to look at

[Steve80]

Updated: The other version above didnt sit well with me so I adjusted it. Think this is better

Monday- Chest/Triceps

Flat bench 3 sets last till failure
DB press 3 sets last till failure
DB incline last till failure
Cable pulldowns
DB extensions
weighted reverse push ups

Tuesday- Legs/Biceps

Squats
Legs Press
Calf Raises
BB curls
Hammer curls
Forearm Curls


Wednesday- Shoulders

Military Press
BB upright rows
Sidelaterals
L-laterals
Shrugs

Thursday- Chest/Triceps

Flat Bench
DB flies
BB pullovers
CG bench press
Tricep pulldowns
Dips

Friday- Back/Biceps

Deads
Chins
DB Rows
BB curls
supinated db curls
bicep pulldowns