proposed new rotuine!

[map200uk]

hey critter, my old routine that i was recently using was baed on HST principles and was a full body workout (just wanted to see how i respond to full body workouts), but i personally feel i get more out of splitting it up into 1/2 bodyparts/day

[critter]

Day 1, Chest Abs
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Incline bench press 2 sets 6-8 reps (after warmup 1-2 sets 12-15 reps)
Flat bench using bb/db 2 sets 6-8 reps (1-2 sets warmup)
Incline flies 2 sets 8-10 reps

i would do 3 sets on all stations skip the warm ups on the flat bench since you should be already warmed up from incline bench


Abs:

4 sets 15-20 reps hanging leg raises
4 sets 15 crunches

good

Day 2, Back/Traps
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Back:
Lat pulldown, 2 sets 4-6 reps
Deadlifts, 3 sets 6-8 reps
BB/db rowing 2 sets 4-6 reps

I would do 3 sets on all stations here

Traps:
Either db/bb shrugs: 3 sets 8-10 reps

good

Day 3 - Rest

good

Day 4: Legs (calves, hammies, quads)
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Calves:
4 sets 15-20 reps standing calf raise
4 sets seated calf raise

Hammies:

2 sets leg curl, lying/seated 8-10 reps (havent got access to one atm)
3 sets straight legged dead 8-10 reps

looks good

Quads:
squats 3 sets 6-8 reps (sometimes front, sometimes back)
leg extensions, 2 sets 8-10 (light weight, due to the recent concern of leg extension possibly being dangerous)

looks good


Day 5: Shoulders/Tricep/Bicep
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Tricep

3 sets close grip bench press 6-8 reps (after warmup)
2 sets tricep kickback 6-8 reps

I would replace kickbacks with skull crushers

Bicep
3 sets standing straight bar curls 6-8 reps (1 warmup set)
2 sets 8-10 reps hammer curls

looks good

Shoulders
3 sets shoulder press 9either using db/smith machine) 6-8 reps
2 sets bent over side lateral raises (6-8 reps)

looks good

Day 6 - Rest

good

Day 7 - Repeat, day 1

all and all looks fine