What do you think about my workout split?

[J-Bud]

Monday Chest/Bi's

Flat barbell bench 4 sets of 6
Incline dumbell 4 sets of 6
Pec Dec machine 4 sets of 10
Bench on hammer strength till failure

Preacher curls 4 sets of 10
Incline alternating curls 4 sets of 10
barbell curl 4 sets of 10

Tuesday Back/Tri's

Lat pulldowns 4 sets of 10
Bentover rows 4 sets of 10
seated rows 4 sets of 10

Tricep extentions 4 sets of 10
pressdowns 4 sets of 10
reverse grip pressdowns 4 sets of 10
Skullcrushers 4 sets of 10

Wed. Shoulders and Traps

Lateral raises 4 sets of 10
Military press 4 sets of 10

Barbell shrugs 4 sets of 10
Upright Rows 4 sets of 10
Dumbell shrugs 4 sets of 10

Thurs Legs

Squats 4 sets of 10
Extentions 4 sets of 10
Curls 4 sets of 10
Hipsled 4 sets till failure

Friday cardio
I do 45 minutes of cardio of Fridays, and do 20 minutes every other day.
Also do abs and calfs EOD.

[saboudian]

I think it looks retarded.

[mdd]

I think it looks retarded.

way to be helpfull

[trimunex]

1st critque I have is, 12 and 16 sets respectively for Bis and Tris is too much. Your doing more sets for your Tris than you are for your Back! That doesn't seem right to me.

Btw the way, what are your training goals?

9

[talon]

Monday Chest/Bi's

Flat barbell bench 4 sets of 6
Incline dumbell 4 sets of 6
Pec Dec machine 4 sets of 10
Bench on hammer strength till failure

Preacher curls 4 sets of 10
Incline alternating curls 4 sets of 10
barbell curl 4 sets of 10

Tuesday Back/Tri's

Lat pulldowns 4 sets of 10
Bentover rows 4 sets of 10
seated rows 4 sets of 10

Tricep extentions 4 sets of 10
pressdowns 4 sets of 10
reverse grip pressdowns 4 sets of 10
Skullcrushers 4 sets of 10

Wed. Shoulders and Traps

Lateral raises 4 sets of 10
Military press 4 sets of 10

Barbell shrugs 4 sets of 10
Upright Rows 4 sets of 10
Dumbell shrugs 4 sets of 10

Thurs Legs

Squats 4 sets of 10
Extentions 4 sets of 10
Curls 4 sets of 10
Hipsled 4 sets till failure

Friday cardio
I do 45 minutes of cardio of Fridays, and do 20 minutes every other day.
Also do abs and calfs EOD.

I got a question j-bud, why do you pair chest/bi's and back/tri's? Chest and tri's are both muscles which push/extend, while back and bi's are both muscles which pull/flex. Why not pair it like this so you get a better workout all around? You can work muscles that push one day and muscles that pull the next.

[J-Bud]

I paired them up that way because the tri's get some attention on chest day, and bi's get some attention on back day, but they also have their own day to get hit. Its almost like working them 2 times a week, one hard and one secondary. As for my workout goals, looking to build like always =)

[biggdude]

since yer workin out 5 days a week try this
mon-chest
tues-back
wed-legs
thurs-shoulders
fri- bis tris

[J-Bud]

I don't do bis and tris as one as i get get pretty good pumps and I end up with stretch marks if I do them both on the same day.

[AndroholiK]

I don't do bis and tris as one as i get get pretty good pumps and I end up with stretch marks if I do them both on the same day.

Eh isnt that what u want? growth?!!!!?

[bornbad71]

This is my main 5 day split...

chest/calves-mon.

back/traps-tues.

delts-wed.

quads/hams/calves-thur.

bis/tris/forearms-fri.

abs-three days a wk.

I like this cause it puts 48hrs. between chest/delts/tris.

[DocHoliday]

since yer workin out 5 days a week try this
mon-chest
tues-back
wed-legs
thurs-shoulders
fri- bis tris

I agree with this sort of split. Even if you do get swolen by pairing bi's and tri's on the same day, go with less sets, and heavier weight. Maybe even cut your reps down to 8.

Holly crap Saboudian! What the hell was that response all about!!! Take a easy guy!

Doc

[abstrack]

Monday Chest/Bi's
DONT WORRY ABOUT THE CAPS JUST FOLLOW ALONG
Flat barbell bench 4 sets of 6
Incline dumbell 4 sets of 6
Pec Dec machine 4 sets of 10 INLCLINE FLYS WOULD BE GREAT, ON CABLE OR WITH DB
Bench on hammer strength till failure

Preacher curls 4 sets of 10 DUMP THESE OR ROTATE THEM IN OVERY OTHER WEEK, INSTEAD OF DOING ALTERNATING CURLS
Incline alternating curls 4 sets of 10 3 SETS WOULD BE FINE HERE
barbell curl 4 sets of 10 3 SETS AGAIN

Tuesday Back/Tri's

Lat pulldowns 4 sets of 10
Bentover rows 4 sets of 10
seated rows 4 sets of 10 DUMP THESE AND DO SOME DEAD LIFTS!!!!

Tricep extentions 4 sets of 10 3 SETS FOR ALL
pressdowns 4 sets of 10 DUMP THESE, DO CLOSE GRIP BENCH INSTEAD
reverse grip pressdowns 4 sets of 10 DUMP THESE
Skullcrushers 4 sets of 10

Wed. Shoulders and Traps

Lateral raises 4 sets of 10 3 STES FOR 15-20 REPS OR SUPER SETS BEHIND THE BACK AND FRONT FOR 2 SUPER SETS 12 REPS
Military press 4 sets of 10

Barbell shrugs 4 sets of 10
Upright Rows 4 sets of 10 DUMP THESE
Dumbell shrugs 4 sets of 10 DUMP THESE, YOUR ALREADY DOINF BARBELL SHRUGS, WHY DO DB?? ALTERNATE THEM WEEKLY

Thurs Legs

Squats 4 sets of 10
Extentions 4 sets of 10
Curls 4 sets of 10
Hipsled 4 sets till failure

Friday cardio
I do 45 minutes of cardio of Fridays, and do 20 minutes every other day.
Also do abs and calfs EOD.

JUST FOLOW THE CAPS IT WAS EASIER TO MAKE CORRECIONS THAT WAY.

[johnv609]

since yer workin out 5 days a week try this
mon-chest
tues-back
wed-legs
thurs-shoulders
fri- bis tris

isnt doing triceps on a friday too close to yer chest day on monday...where it may affect your bench cuz you just hit your tris 2 days ago?