New Split, keeping it simple.

[dirtball_619]

Monday-chest/Tris
BB Bench-3x8
DB Bench-3x8
Dips-4x12
BB incline-3x8
BB Decline-2x8
Skulls-2x10
Rear overhead ** raise-3x10
-----------------------------------
Teusday-Back/Bi's
Deads-4x6
Tbar Rows-3x8
Wide grip chins-3x10
standing BB Curls-3x8
Hammer curls-2x12
alt DB Curls-3x6
-----------------------------------
Wednsday-45 minutes cardio
-----------------------------------
Thursday- Shoulders/traps
BB military Front-4x8
Upright Rows-3x8
BB front shrugs-2x6
BB military behind head- 3x6
arnold press-3x10
DB shrugs-2x10
-----------------------------------
Friday-Legs
Leg Press-4x8
Squat-3x8
calf raises-3x10
lunges-3x12
leg curls-3x8










Hows it look? looking to gain some good mass without sacrificing endurance.

[MFT81]

my only complaint is that your doing all types of presses on chest day, pick two maybe three at most and then do another type next week.

alot of people might think your doing to little but if you go balls to the wall but 3-4 sets of 8 or so reps is pretty intense..

looks really good.

[Ajc330]

wow that is scary, same exact split, our leg day is so similar except mine looks like : squats --> leg press --> standing calf raise --> supersets of lying leg curls and leg extensions and i close with lunges

our back days are so similar too wow same split same routine funny

[briancb1]

chest: 2 press exercises, two lateral esercies.
BALLS TO THE WALL: 2 seconds press, 2 second squeeze, 2 second release repeat. If you really take your time and focus on isolation 8 is enough and 3-4 working sets will kill you. I've recently taken this more seriously and I've had to drop the weight, but my chest KILLS and is jakked to the max afterwords. Feels good.

Don't care if smaller guys are lifting more (improperly), no contest here.

[dirtball_619]

MFT- ya im gonna take it down to 3 presses and keep the rest, and i was thinking of going from 10reps warm up and then 8-6-4 reps on each set going up in weight each time. what do you think?

hey ajc, how has it been working for you? i havent started it yet im starting on monday... and what do you think about wednsday doing 30mins cardo , 30mins abs/core ?


Brian- Ya on bench i normally go down 2 inches above my chest and hold for 2 secs, push up and hold 2 seconds , down 2, up 2 etc for 3 3 of 8 at max weight possible. i was thinking of adding this principle to most my excersizes and using like i stated above a 10 rep warm up and then 8-6-4 reps increasing weight for each lift.


example(Bench)- 150x10 warm up. 175x8-185x6- 200x4


Monday-chest/Tris
BB Bench-3x8
DB Bench-3x8
Dips-4x12
BB incline-3x8
Skulls-2x10
Rear overhead DB raise-3x10

i put in that BB incline because my upper chest is lagging a bit.

[dirtball_619]

bump

[Ajc330]

well i totally cut cardio out of my regime, i know no one recommends this even for bulking but it is the only way i can pack on more weight, it is working great for me ever since i have been eating more and stopped cardio my squats/deadlifts are sky rocketing and the split is great, i'd say i got an above average base, youa re sure to see results if you can contract your muscles properly and lift properly...but hey on your chest day either do bb bench or db bench but don't do both on the same day, if you want variety do bb 2 weeks db next 2 weeks


you should see some nice improvements in your delts and traps that's a very important day take it seriously..keep me updated

[dirtball_619]

will do man and thank you! yes this routine ill go with for around 2-3 months changing and tweaking as i go to make it just right, keep it on file and move on to another routine awhile from now. all about switching it up ive learned.

so you think BB Flat and incline will be just fine do to a lagging upper chest? and should i incorporate decline as well?

[Ajc330]

for your pecs, more is less... press movements take a lot out of ya and really stress the muscle, my chest workout is bb bench incline bb bench and very very strict contracting flies(flat bench), not too heavy but perfect form and 8-12 reps...after those 3 exerices which is around 12 sets including warmups...i always drop to the floor to try to do a pushup and as i am on my negative portion i fly to the floor and can't get up...my pecs are worked to the fullest

decline is pointless IMO stay away from that focus on flat and incline

[Ajc330]

my friends and also a lot of pros like DB bench, so try both (on different weeks ofcourse) and see which one you feel more, i can't really feel db for some reason but everyone is different, BB works for me so if DB works for you by all means USE it!