Good Split Workout

[Football_Bill]

I am looking for a good split workout Mon Tue Thur Fri. I do cardio kickboxing on Wed and will do cardio workout days as well. I have been doinf a MWF workout for three monthes now and need a switch up. My kickboxing class was on Thursdays so that worked, but not any more. I am looking to lose some weight and just muscle up. I am 6'3" 283 ans 24 years old. I am not on AAS, and am not going to be for a while. I am starting a clen cycle with Xenadrine as soon as I get it, hopefully by Monday to start my new workout. Thanks. This board has changed my life, I started working out again to try and play football again, now I am doing just for myself.

[bex]

MONDAY CHEST AND BIS
FLAT BP 3 sets 10-8-6
INCLINE PRESS 10-8-6
FLAT FLYS 10-10-10
BB CURL 10-8-6
HAMMER CURL 10-8-6

TUESDAY LEGS
SQUATS 10-8-6
LEG CURL 10-10-10
LEG EX 10-10-10

THURSDAY BACK
DEADLIFT 10-8--6
BB BENT ROW 10-8-6
WIDE CHINS 12-12-12
SHRUGS 10-10-10

FRIDAY SHOULDERS AND TRIS
BB SHOULDER PRESS 10-8-6
UPRIGHT ROW 10-8-6
SIDE LAT RAISE 12-10-6
REAR DELT RAISE 12-10-6
TRI SKULL CRUSHERS 10-8-6
TRI PUSH DOWNS 12-10-8

[bigsmitty]

hey bex. when you say 10 8 6 how diffucult do you make the first 2 sets and do you go to failure on the last set?

[mando]

try mon - chest , tri
tue - back,traps ,abs
wed - rest
thurs - delts,biceps
fri - legs,abs.

this is the routine i've seen british pro j.d.dawodu use , so do the guys in his gym in east london and most guys there are over 240lb , do 4 exe per part , for 4 sets of 10 reps pyramid to the heavy last set to failure if you train alone do a couple of drop sets to totally kill the muscles ( i've seen him do it ) then eat like a king and sleep as much as possible , i tried it in 6 months my weight went from 200lb to 238 lb , no drugs! i've never done a cycle , am waiting to be around 245lb before i start !! hoppe it works for u , good luck !! p-s jd's arms are f**king huge around 24''

[Football_Bill]

Thanks Bexsome and Mando. Bexsome, that is exactly what I was looking for. I imaging each set should go to failure? Anyone have any input, either new or to tweak bexsomes suggestion? This board is great, so many people to get info from, I don't have enough bodies to try all the ideas, but I have enough years!!!

[mando]

don't worry bro ! we are all here 2 learn n help ! ...keep a positive mindset and be consistant !! thats the secret.......

[bex]

Have enough weight on each set so that the last rep is difficult to do (INCREASE THE WEIGHT EACH SET)

[Tobey]

The only thing that I might change up is to drop the triceps on Friday and throw in some tricep excersises with the chcest and bis on Monday. Triceps are a secondary muscle group to most of the chest excesrsise that you do anyway. Other than that it's all good! Good luck,
Tobey