my new split... critique it!

[bvanderwerff]

anyways, thanks for the advice guys; I'm definately gonna bulk for the 2-3 months... just don't wanna put on too much fat... ahh well... gotta do what you gotta do


My workout split is

Monday : Chest/Abs

flat bench 4 sets
inc bench 3 sets
dec flies 3 sets
inc flies 3 sets
dips to fail 2 sets


Tuesday: Back/Traps

wide grip pulldown 4 sets
close grip low row 3 sets
close grip pulldown 2 sets
t-bar row 3 sets
Deadlifts 3 sets
shrugs 3 sets


Wednesday : OFF


Thursday : Shoulders/Abs/Traps

shoulder press 4 sets
front raises 3 sets
side raises 3 sets
reverse fly 4 sets
Upright rows 2 sets to fail


Friday : Arms

Inc Alter. DB Curls
SSet. w. 4 sets
overhead DB Ext.

Barbell Curls
SSet. w. 3 sets
tri. cable pressdowns

preacher curl
SSet. w. 3 sets
skull-crushers


Saturday : Legs/Abs

Hack Squats 4 sets
Leg Presses 3 sets
Leg Extensions 3 sets
Lying Leg Curl 3 sets
Calf Raises 4 sets

[bvanderwerff]

bump for advice on it*

[S.P.G]

These will apply to you if your bulking...

At a glance.......

1 drop the dec flies, if you really want to do them use free weights flat bench.

2 change close grip pulldown for pull-ups.

3 change close grip low row for wide straight bar rows.

4 drop the front raises.

5 reverse fly, your doing these for the anterior head yes, if so put them on back day.

6 shoulder press I would recommend 2-3 sets, and possibly drop the Upright rows.

7 What no squats???

8 if mass is you goal drop tri cable press downs for a multiple joint midrange movement
like close grip.

[bvanderwerff]

awesome, well thanks man


bump for more info?


um.. and I do have squats (hack squats just allow for more weight I find)

everything else I'll try to do!


thanks!!!

[Flexor]

Monday : Chest/Abs

flat bench 3 sets
dips 3 sets
incline bench 3 sets
flat flies 3 sets


Tuesday: Back/Traps

Deadlifts 3 sets
Wide grip pulldown 3 sets
Underhand rows 3 sets
Shrugs 3 sets


Wednesday : OFF


Thursday : Shoulders/Abs/Traps

Shoulder press 3 sets
Upright rows 2 sets
Side raises 2 sets to failure

Friday : Arms

Barbell Curls
SSet. w. 3 sets
tri. cable pressdowns

preacher curl
SSet. w. 3 sets
skull-crushers

Inc Alter. DB Curls
SSet. w. 2 sets
overhead DB Ext.

Saturday : Legs/Abs

Hack Squats 4 sets
Leg Presses 3 sets
Leg Extensions 3 sets
Lying Leg Curl 3 sets
Calf Raises 4 sets

I tinkered with sets and exercises but left the split alone. If I was doing your split and your range of exercises I would find this more beneficial

[S.P.G]

(hack squats

If you can stick with the conventional squat, as there is no substitute.