Critique my split

[Scat40]

Trying to get back on the wagon and keep building on whati got b4 taking anything. W my skedule I can do 5 day/ week. Will be mon tue th fri sun. For my split thinkin mon-chest/back , tues.- legs arms abs. Then just repeat. Be us I won't be able to workout on wed ever. So 2 days off between. Good split? Throw shoulders in on tues or mon? Any advice would be great and any tips on getting motivated will be awesome. Probably gonna have to do a.m. Workout .

[gmantheman]

Not a good split. You are hitting arms indirectly with chest and back and then directly the next day. Here are a few better splits.
Mon: Chest/bis
Tues: Legs
Wed: Rest
Thurs: Shoulders/Tris
Fri: Back
Sat/Sun Rest
or
Mon: Shoulders/Arms
Tues: Legs
Wed: rest
Thurs: Chest
Fri: Back
Sat/Sun rest
or
Mon: Lowerbody
Tues: Upperbody
Wed: Rest
Thurs: Lowerbody
Fri: Upperbody.

[Scat40]

I really think that my body responds better to working each bodypart Twice a week though. Know of any splits like the ones listed above that would allow me to train Each bodypart twice a week?

[gmantheman]

Lowerbody/upper body hits each body part 2xper week. Just keep the volume in check and you can complete the workouts in less than 60 min. Also perform compound sets with chest and back. Here is an example:
1A) Incline press 4x8
1B) pullups 4X8
Do 1A rest 60 sec do 1B rest 60 sec and repeat.

[Tonyedine]

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[Scat40]

Little confusing. You talking bout a superset? anyone else have any input? thanks

[gmantheman]

Yep superset with rest between exercises.
Here is a program example.
Mon:
superset with 60 sec rest
1A) Barbell rev grip row
1B) bench press

Superset with 60 sec rest
2A) wide grip cable rows
2B) incline dumbbell press

Tues:
Squat
Romania deadlifts
Step ups

Wed:
Rest

Thurs:
Superset with full rest:
1A) closegrip chins
1B) Barbell shoulder press
Superset with full rest
2A) pullups
2B) Dips

Fri
Deadlift
Bulgarian split squat
lunges.

[Scat40]

Cool, thanks man. I will probably just put together my own. As I do want to train each bodypart twice a week

Yep superset with rest between exercises.
Here is a program example.
Mon:
superset with 60 sec rest
1A) Barbell rev grip row
1B) bench press

Superset with 60 sec rest
2A) wide grip cable rows
2B) incline dumbbell press

Tues:
Squat
Romania deadlifts
Step ups

Wed:
Rest

Thurs:
Superset with full rest:
1A) closegrip chins
1B) Barbell shoulder press
Superset with full rest
2A) pullups
2B) Dips

Fri
Deadlift
Bulgarian split squat
lunges.

[The Trooper]

Not a good split. You are hitting arms indirectly with chest and back and then directly the next day. Here are a few better splits.
Mon: Chest/bis
Tues: Legs
Wed: Rest
Thurs: Shoulders/Tris
Fri: Back
Sat/Sun Rest
or
Mon: Shoulders/Arms
Tues: Legs
Wed: rest
Thurs: Chest
Fri: Back
Sat/Sun rest
or
Mon: Lowerbody
Tues: Upperbody
Wed: Rest
Thurs: Lowerbody
Fri: Upperbody.

Hey gmantheman, im interested in the first suggestion, can you sent me a workout/routine for me to improve my physique totally. Iam in search for the perfect physique, im also lift weights for 11years, but here in my country there´s porr assistance about bodybuilding....

[Zorn's Lemma]

How About this... (I've had very nice gains with this split!)

Monday: Chest & Triceps
-5x(4-6) Flat DB Press
-4x(6-8) Incline DB Press
Superset
{-2x(20-40 sec.) Weighted Planche
-4x4 Plyometric Push ups (don't tire yourself on these, their just for technique, explosiveness & abit of recovery)}
-2x(8) DB Flyes (drop set once on each and do 6-8 more reps)
-2x(8) Incline Flyes (drop set once on each and do 6-8 more reps)
-4x(8-10) Reverse Grip Bench (drop set once on each and do 6-8 more reps)
-.5-1 Mile Interval Run (depends on how you feel but aim for the 1 mile)

Tuesday: Back & Biceps
-2x(n) Plyometric Pull-Ups
-3x(4-6) Pull-ups (not too wide & weighted if possible & drop set to weightless or pull-downs on 2 sets)
-5x(6-8) Inverted Push Ups (weighted if possible & (if possible) drop set twice on at least 4 sets)
Superset
{-4x(4-8) BB Preacher Curls (bar of your choosing & 1 drops/set with at least a total of 6 more quality reps)
-4x(4-8) BB Reverse-Grip Curls (bar of your choosing & 1 drops/set with at least a total of 6 more quality reps)}
-2x(8-10) Light Deadlifts using a sub maximal load

-3x12 Hanging Leg Raises (Or Pike if possible (this is a nice isolation for the lats (if done slowly on the second portion of the movement)) & provides a nice stretch)

Thursday: Delts, Traps & Power Movements
-4x4 Cleans (Technique is paramount here, also don't tire yourself out, let it be as a sort of warm-up)
-5x(4-6) Seated BB Military Press of the rack (this eats momentum and really works on your power
-3x(3-4) BB Push Press
-3x(6,8,8) Triset: Front, Lateral, Reverse Raises (this is really convenient on the cable & don't be shy on the drop sets)
-3x6 Decline Crunches (weighted if possible, & the drop set to without weight & do about 8-12 more reps/set)
-.5-1 Mile Interval Run (depends on how you feel but aim for the 1 mile)
-4x(6-10) BB Shrugs

Friday: Legs
-5x(6-8) Full Squats
-5x(4-6) Deadlifts (sometimes I prefer to do Deadlifts first it depends on what you're aiming for)
-2x6 Box Jumps (or some variant) (work on speed & don't neglect height)
-2x8 Kettle Bel Swings (don't go to heavy, the point is explosiveness)
-.5-1 Mile Interval Run (depends on how you feel but aim for the 1 mile)
-3x10 Standing Calf Raises (at least 1 drop set/set, go slow & flex at the peak technique is fundamental)
-1x20 Seated Calf Raises (go slow & flex at the peak technique is fundamental)

Change up your workout every 6-8 weeks (this might be just shuffling the exercises at first but later make a point of switching them up, or else you won't make optimal gains & will most likely end up hitting a plateau eventually.

Any days not mentioned are off days,
Go to church on Sundays.

And best of luck friend,

Zorn's Lemma

[gmantheman]

Hey gmantheman, im interested in the first suggestion, can you sent me a workout/routine for me to improve my physique totally. Iam in search for the perfect physique, im also lift weights for 11years, but here in my country there´s porr assistance about bodybuilding....

Weeks 1,3,5,7
Monday:
Incline dumbbell press 4 sets of 30 total reps. Rest 60 sec between sets so your reps will look something like this.
set 1 12 reps
set 2 8 reps
set 3 6 reps
set 4 4 reps
Barbell bench 3x8-12
dips 2x8-12
barbell curls 3x8-12
incline curls 2x8-12
Tues:
Squats 3x8
romanian deadlifts 3x8-12
lunges 2x8-12
calf raises 2-3x12-15
Thurs:
Barbell press 4x30 reps total resting 60 sec between sets.
Lateral raises 2x8-12
closegrip bench 4x30 reps total resting 60 sec between sets
overhead rope extensions 3x8-12
Fri:
Pullups 4x30 reps total
barbell rows 3-4 8-12
close grip pull down 3x8-12

Weeks:
2,4,6,8
Mon:
Barbell bench 5x3-6
incline dumbbell press 3x6-8
weighted dips 2x6-8
barbell curls 3x5
Tues:
Squats 5x3-5
Romanian deads 4x6
bulgarian split squat 2x6

Thurs:
Barbell or dumbbel press 4x6
Lateral raises 3x8
Close grip bench 4x6
Fri:
Deadlift 3-5x3-5
weighted pullups or pulldowns 4x6
chest supported or cable rows 3x6-8

Diet and rest is the most important part.

[The Trooper]

Weeks 1,3,5,7
Monday:
Incline dumbbell press 4 sets of 30 total reps. Rest 60 sec between sets so your reps will look something like this.
set 1 12 reps
set 2 8 reps
set 3 6 reps
set 4 4 reps
Barbell bench 3x8-12
dips 2x8-12
barbell curls 3x8-12
incline curls 2x8-12
Tues:
Squats 3x8
romanian deadlifts 3x8-12
lunges 2x8-12
calf raises 2-3x12-15
Thurs:
Barbell press 4x30 reps total resting 60 sec between sets.
Lateral raises 2x8-12
closegrip bench 4x30 reps total resting 60 sec between sets
overhead rope extensions 3x8-12
Fri:
Pullups 4x30 reps total
barbell rows 3-4 8-12
close grip pull down 3x8-12

Weeks:
2,4,6,8
Mon:
Barbell bench 5x3-6
incline dumbbell press 3x6-8
weighted dips 2x6-8
barbell curls 3x5
Tues:
Squats 5x3-5
Romanian deads 4x6
bulgarian split squat 2x6

Thurs:
Barbell or dumbbel press 4x6
Lateral raises 3x8
Close grip bench 4x6
Fri:
Deadlift 3-5x3-5
weighted pullups or pulldowns 4x6
chest supported or cable rows 3x6-8

Diet and rest is the most important part.

Hey bro thanks for the reply but it sounds too much low. I lift weights for 11years...Im a hardgainer but this routine sounds very short. Can you tell me why so short? Thanks a lot but its hard for me to understand.
Ive just finished a course of Stanazol and Test-E for 10weeks and i was on a routine of 2on1off2on1off...ive made ripped gains...But i now without the performace enhancers drugs i have to diminish the workout and i felt that a 4day week would suit well...Thanks a lot man anyway and sorry about my poor english.

[gmantheman]

It's not how long you spend in the gym, it's what you do in that time. You could do about 15 min of cardio after. Also you can always add sets and or exercises. I like to keep my lifting around 45 min.

[Donman1001]

My split is similar to Zorn's Lemma and I have seen great results off it. If you wish to work each body part 2 times a week I would suggest
Monday - Chest/Tri's
Tues - Back/Bi's
Thurs - Chest/Tri's
Friday - Back/Bi's
Saturday - Legs
Working Chest indirectly hits shoulders and you can work your lats with back. You should see even growth with this type of split, at least I do. Only thing I would suggest is try to find sometime for working traps. I also add abs in every other day it has been working out great. If you want a hardcore split and think you can hang I really would suggest this to you. Be warned of over training though because this split has been known to break people off, and cause over training injuries. Be sure to change up your exercises ever few weeks as well, you dont want to be a robot and just keep doing the same thing over and over plus your body will adapt and begin to plateau. Make sure to increase your weight every week even if it is just my 2.5 pounds, it really will help out and prevent plateauing. I would also stay in the 8-12 rep range since it is proven to produce the most muscle building activity. my sets generally look something like Flat Bench ex: 150 lbs 12 reps, 160 lbs 10 reps 170 lbs 8 reps, 160 lbs 10 reps or until full muscle fatigue.