6day double chest and back

[richza]

Hey guys,

Found this routine and really like it... I'm looking to add lean mass and need to really focus on my legs, chest and back!

Any critique?

PS. Training natural... Diet is in check as well as supplements

DAY 1 - LEGS + ABS
Squat wide stance: 3 sets x 8 reps
Squat narrow stance: 3 sets x 8 reps
Stiff legged dead lift: 4 sets x 8 reps
Leg press wide foot placement: 3 sets x 8 reps
Leg press narrow foot placement: 3 sets x 8 reps
Leg curl and leg extension high rep drop sets
Will throw in some abs here (weightless stuff)

DAY 2 - CHEST + BI
Flat bench press: 3 x 8 reps
Incline bench press: 3 x 8 reps
Dips 3 x drop set (dumbbell between legs drops just before failure)
Flat dumbbell press: 3 x 8 reps
Incline dumbbell press: 3 x 8 reps
Straight barbell curls: 3 x 12 reps
Heavy hammer curls: 3 x 12 reps
Cable curls: 3 x drop sets

DAY 3 - BACK + TRAPS
Deadlift: 3 sets x 8 reps
Bent over barbell rows: 3 sets x 8 reps
Bent over v bar rows: 3 sets x 8
Cable rows: 3 sets x dropset
Barbell shrug: 4 sets x 8 reps
Dumbbell shrug: 4 sets x 8 reps

DAY 4 - SHOULDERS + TRI + ABS
Military press: 3 sets x 8 reps
Barbell up right rows: 3 sets x 8 reps
Side raises: 3 sets x dropset
Rear pec deck: 3 sets x dropset
Skull crushers: 3 sets x 12 reps
Cable tricep extension (infront of body): 3 sets x 12 reps
Over head cable tricep extension: 3 sets x 12 reps
Kneeling cable crunches: 3 sets x 12 reps
Standing cable crunches: 3 sets x 12 reps
Weight leg raises: 3 sets x 12 reps

DAY 5 - CHEST + CALF
Incline dumbbell flys: 3 sets x 12 reps
Flat dumbbell flys: 3 sets x 12 reps
Incline cable flys: 3 sets x 12 reps
Pec deck: 3 sets x 12 reps
Calf raises (straight leg): 4 sets x drop set
Donkey calf raises (bent leg for soleus): 4 sets x drop set
1:2 bike intervals for 20 minutes

DAY 6 - BACK + ABS
Wide grip pull ups: 3 sets x 12 reps
Wide grip pull downs: 3 sets x 12 reps
Close grip pull downs: 3 sets x 12 reps
Machine pull downs: 3 x dropset
Crunches: 3 sets x 30 reps
Ab rows: 3 sets x 30 reps
Leg raises: 3 sets x 30 reps

[kingcali]

looks nice, but seems like you will be hittin arms harder than legs..

i found one similar to that,its a 6 day split..on 3 rest 1, on 3 rest 1... you can add in dropsets also and besure to not repeat day1,2,3 workouts for days 5,6,7..

monday (day1) chest/tris/abs
tuesday (day2) back/ bis
wednesday (day3) legs/shoulder/abs
thursday (day4) rest
friday (day5) chest/tris/abs
saturday (day6) back/bis
sunday (day7) legs/shoulders/abs
monday--rest

tuesday (day1) starts over and repeats

[ac guy]

looks nice, but seems like you will be hittin arms harder than legs..

i found one similar to that,its a 6 day split..on 3 rest 1, on 3 rest 1... you can add in dropsets also and besure to not repeat day1,2,3 workouts for days 5,6,7..

monday (day1) chest/tris/abs
tuesday (day2) back/ bis
wednesday (day3) legs/shoulder/abs
thursday (day4) rest
friday (day5) chest/tris/abs
saturday (day6) back/bis
sunday (day7) legs/shoulders/abs
monday--rest

tuesday (day1) starts over and repeats

That's what I'm on right now. I like it, felt like a 5 day routine left too many days between hitting muscle groups.

[richza]

looks nice, but seems like you will be hittin arms harder than legs..

i found one similar to that,its a 6 day split..on 3 rest 1, on 3 rest 1... you can add in dropsets also and besure to not repeat day1,2,3 workouts for days 5,6,7..

monday (day1) chest/tris/abs
tuesday (day2) back/ bis
wednesday (day3) legs/shoulder/abs
thursday (day4) rest
friday (day5) chest/tris/abs
saturday (day6) back/bis
sunday (day7) legs/shoulders/abs
monday--rest

tuesday (day1) starts over and repeats

Hmm you're right!

Think i'm going to shuffle it around possibly try yours in a two weeks (i like running programs for 4weeks min good or bad)

[kingcali]

its nice but i have tweaked it a litte more now.. notice the 2nd half of the split i rotate the tris and bis and match the workouts to sync in with the muscle groups.. anything to keep the body guessing works for me

monday (day1) chest/tris/abs
tuesday (day2) back/ bis
wednesday (day3) legs/shoulder/abs
thursday (day4) rest
friday (day5) chest/BIS/abs
saturday (day6) back/TRIS
sunday (day7) legs/shoulders/abs
monday--rest

[BG]

I go with

Mon chest-abs
Tues legs (extensions/hack machine/calves)
Wed arms-abs
Thurs chest-back
Fri legs (heavy squats/lunges/presses/calves)
Sat abs /forearms /reardelts/traps