looking for a great 5 day split...

[east29]

i am feeling a little iffy when it comes to my five day split....i dont think im hitting things hard enough or im changing my routine up to soon......i just want good results. any ideas are welcome.

[zodiac666]

post your routine

[Steve80]

Yup post it, and Ill fix it.

[east29]

im 6'1, 206, 19 years old, 11% BF, and i just wanna put on as much size as possible.



incline bench 3x8
flat dbell bench 4x6
incline flye 3x8
smith machine decline bench 3x10
forearms 3x

squat 4x8,6,4
leg curl 3x10
lunge 3x8
leg extension 3x12
calves 3x

seated shoulder press 4x8
side dbell raise 3x10
seated front raise 3x8
(finish up with rope pushdowns and tri kickbacks)


bent barbell row 3x8
shrug 5x10
lat pull (wide) 3x8
pull-ups 4x
forearms 3x

skullcrusher 4x8
overhead dbell tri extension 3x10
dips 4x
Barbell curl 4x10,8,6
alternation dbell curl 3x10
one arm preacher curl 3x10
hammer curl 3x10

abs and cardio 3 days a week.

[Steve80]

I would reccomend this:

Monday

Flat Bench
2 warm up sets then,
1set-12-15
1 set-8-12
1 set-3-5

Incline DB's
1set-12-15
1 set-8-12
1 set-3-5

Pullovers
1set-12-15
1 set-8-12
1 set-3-5

Tricep Push Downs
2 sets 12-15
1 set 8-12
1 set 5-8

Overhead Extensions
1 set-15
1 set 10
1 set 5

Pushups till failure

Tuesday

Cable Rows
2 Sets 15
2 sets 10
I Set 3-5

DB Rows
1 set 15
1set 10
1 Set 5

Chins
3 sets on as many as possible

Shrugs
set 15
1set 10
1 set 5

Preacher Curls
1 set 15
1Set 10
1 Set 5

Single Arm Cable Curls
1 set 15
1 set 10
1 set 5

Weds

Squats
1 set 20
1 set 15
1 set 12
1 set 8
1 set 5

Leg Press

1 set 20
1 set 15
1 set 12
1 set 8
1 set 5

Calf Raises

3 sets of as many as possible at a heavy weight

(For getting bigger thats all you need for lets, dont worry about all those other little exercises)

Thursday

Military Press
Warmup
1 set 15
1 set 10
1 set 5

BB Upright Rows
1 set 15
1 set 10
1 set 5

L-Laterals

1 set 15
1 set 10
1 set 5

(That is Plenty for shoulders, they get hit with bench and rows enough)

Friday

Close Grip

warmup
1set 15
1 set 10
1 set 5

Reversed Pushups

Bodyweight
2 sets with weight in ur lap

Skulls

1 set 15
1 set 10
1 set 5

BB Curls
1 set 15
1 set 10
1 set 5

Hammer Curls (works forarms also)
1 set 10
1 set 6-8
1 set 3-5

Torch em with singke are cable curls 2 seconds up 5 seconds down
3 sets

I didnt put off days in there you can decide that based on your schedule. I only gave shoulders its own day because you wanted a 5 day split. Personally i feel you can add Military and some L-laterals to chest day and youre good to go. You seemed to really want to increase your arm size based on your workout so I mad it so you hit them twice a week, thats what i also do. Rep range is approximate, do each set till you cant do anymore with proper form at that weight.

From your stats it sounds like you're about the same size as me. Heres an example of my workout plan, its a little different than what i gave you, but everyones body is different.

Monday:

Flat Bench
90-15
180-15
270-8
315-5

Decline
90-15
180-15
270-6

Machine Pullovers
90-15
140-10
160-7

Tricep Extensions
80-15
110-15
130-12
150-8
170-5

Reversed Push-Ups

15-body weight
10-45p DB in lap
6-65p db in lap

Tuesday

Cable Rows
80-15
110-15
130-12
150-10
180-7

Lat Pulls

80-15
100-15
130-10
150-8
180-4

DB Rows
45-15 each arm
65-15 each arm
75-10 each arm

Shrugs (use standing calf raise machine, it works great)
180-15
220-15
270-15
300-10

Cable Preacher Curls
60-15
80-15
100-10
120-6

BB Curls
45-15
75-10
95-5

Thursday Legs

Squats
180-15
270-15
315-12
405-8

Leg Press
180-15
270-15
360-15
450-12
540-8
600-6

Calf Raises
200-15
260-15
300-15
400-10

Friday

Preacher Curl
45-15
55-15
65-10

Hammer Curl
20-15
25-15
30-10
35-8

Single Arm Cable Curl
30-15
40-15
50-10
70-5

Close Grip BP
105-15
155-10
175-6

Tricep Extensions
80-15
110-15
130-12
150-8
170-5

Over Head DB Extensions
45-15
65-10
75-8

[east29]

hey, thanks a lot man.

a few more questions if you dont mind...

when do you hit abs? and how long are your workouts usually?

[Steve80]

hey, thanks a lot man.

a few more questions if you dont mind...

when do you hit abs? and how long are your workouts usually?

Abs is a tricky one, everyone has a different opinion. Honestly the best abs I ever had was when I did 250 situps twice a day, 7 days a week. (most people say you need to rest them like other muscles, I disagree). Now I have been slacking on them, I usually just throw them in randomly like twice a week. I do the AB Flexion machine as heavy as possible for 3 sets, 2 sets of 15 of hanging leg raises, and 2 setsof 15 of decline sit ups with a 25 pound plate on my chest.

My workouts are usually right about an hour long, past 2 days have been exact lol. Once gain everyones different some people like to rest more inbetween sets, but I try to get in and get out.

[east29]

thanks a lot bud. i did back yesterday and just cutting down on the exercises and going balls out on the ones i do feels a lot better. i look forward to eight weeks from now, ill definately let you know how everything goes.

by the way, do you have any good mass gainer supplements to take while im on this routine?

[Steve80]

Personally I dont take any supps, they make me sick as can be. I just eat a ton. Get on a good lean bulking diet and thats all you need, clean food is all you need. I know creatine makes you look bigger because of the water retention, but it can cause kidney stones so i dont recommend it, alot of people love it though. Most use protein shakes, but I prefer to get my protein from food.

[Steve80]

Personally I dont take any supps, they make me sick as can be. I just eat a ton. Get on a good lean bulking diet and thats all you need, clean food is all you need. I know creatine makes you look bigger because of the water retention, but it can cause kidney stones so i dont recommend it, alot of people love it though. Most use protein shakes, but I prefer to get my protein from food.

[THE_DOME]

good work steve i like the routine

but i would incorporate on back day some deadlifts
also on leg day some leg ext and leg curls
mine looks like this
mon legs
tues ches
wed back
thus off
fri bis tris
sat shoulders traps

i like steves rep rage 15-10-6 thats what i do but i do more like 12-15 sets on some groups he is doing 9 which can still promote muscle growth. It also depends on how heavy you go and intensity. if you can go heavy as hell and intense as possible on your 9 sets that should be enough.

[DNoMac]

Heres what I've been doing for the past month or so:

Day1: Chest/bis
Day 2: Quads/Glutes/Calves
Day 3: Back
Day 4: Shoulders/Tri's/Calves
Day 5: Hamstring/Forearms/Abs (sometimes I'll throw in light bi's)

It's pretty taxing on the body and the CNS, so make sure your getting proper rest and eating well.

[east29]

whats your bi workout consist of?

[DNoMac]

Nothing special. Usually a few sets of one of the following excercises (not all the same day, rotated weekly):

Barbell curls/preacher
EZ bar curls/preacher
DB curls/hammer curls on incline bench

I was doing a lot of isolation excercises as well, but I'm throwing those out for all muscle groups for the most part and sticking with compound movements to pack on some mass. To be honest, I don't hit the biceps that hard. Between back and the few excercises I do perform, they have grown fine, and stay proportionate to the rest of my body. Btw, if your looking to blow up your arms, blast the triceps. It's a much larger muslce than the bicep.