Help With New Split, Need To Add Legs And Incline Bench

[Steve80]

Ok this is my current split. There is no legs because I had an injury, I want to start legs back up this week. I also want to add Incline Bench Press. I was thinking of adding Incline on my Shoulder/Delt day because my chest is to trashed on Chest day to add another lift.

1. Is it ok to add Incline Bench to delt/shoulder day? Or should I add it someowhere else?

2. How should I add legs in? On what day? or how should I re-arrange the split? Maybe legs/biceps?

Monday-Chest

Flat bench-4 sets last two till failure
Dumbbell Press- 3 sets last till failure
Dumbbell Flies-3 sets last till failure
Push ups till failure

Tuesday-Biceps/forearms

BB Curls
Machine Cable Curls
Seated hammer Curls
Bicep Pulldowns (use lat pull machine)
Forearm Curls

Wednesday-Triceps

Close Grip Bench press
Tricep cable pulldowns
Skull Crushers
Weighted Reverse push ups(I put hands on one bench feet on another and a 35 pound plate in my lap)

Thursday- Back

Machine Row
Machine Cable Row
Erector Spinae Machine
Dumbell Rows

Friday-Delts/lats

Military Press
L-Laterals
Upright Rows
Shrugs
Lat Pulls

[FullMoonHowlingWolf]

Move triceps to Tuesday and replace them with legs (which should be trained by themselves). For chest remove dumbbell presses or flies and replace them with incline presses.

[MartyMcFly]

I would not move triceps to tuesday. I don't know about you but my chest is sore as hell when I am done. I had to move my tri day from friday to wed because I could not do CGBP or dips because my chest was still trashed. I moved them to chest day which I have never done before and it was the best thing i have ever done. Then do legs on wednesday. Why do you do lats after back? They are part of the back. On back day do Bent over rows, chin ups, T-bar rows, and deads. If your back isn't trashed there is something wrong with you. Inclines on chest day try supersetting them with flies

[Steve80]

ANymore suggestions or thoughts?

I am really considering putting incline bench with delt/shoulders. Unless there is a really good reason i shouldnt. I think it might actually be beneficial.

I also think I will put legs with another workout. I dont see how it could hurt. Its only adding like 3 lifts, squats, leg press, and calves.

[MartyMcFly]

I think flat bench is more on delts than incline. But both are primarily a chest excercise. Do what you want

[novastepp]

ANymore suggestions or thoughts?

I am really considering putting incline bench with delt/shoulders. Unless there is a really good reason i shouldnt. I think it might actually be beneficial.

I also think I will put legs with another workout. I dont see how it could hurt. Its only adding like 3 lifts, squats, leg press, and calves.

you should let your chest rest after a good workout, doing it again wont help it grow any IMO, add it to the chest routine, and you probably won't even need a shoulder routine at this point...

[Steve80]

How does this look, I put Bi/tri together so legs can have there own day. Seems like to many lifts though for that day. Would it be better to put legs with bis and cut out extensions and leg curls? That way I could keep bi and try seperate.

Monday-Chest

Flat bench-4 sets last two till failure
Dumbbell Press- 3 sets last till failure
Dumbbell Flies-3 sets last till failure
Push ups till failure

Tuesday-Legs

Squats
Leg press
Extensions
Curls
Calf raises

Wednesday-Triceps/Biceps/forearms

Close Grip Bench press
Tricep cable pulldowns
Skull Crushers
Weighted Reverse push ups(I put hands on one bench feet on another and a 35 pound plate in my lap)
BB Curls
Machine Cable Curls
Seated hammer Curls
Bicep Pulldowns (use lat pull machine)
Forearm Curls

Thursday- Shoulders/Delts
L-Laterals
Upright Rows
Shrugs
Lat Pulls

Friday-Back

Machine Row
Machine Cable Row
Deads
Dumbell Rows

OR

Monday-Chest

Flat bench-4 sets last two till failure
Dumbbell Press- 3 sets last till failure
Dumbbell Flies-3 sets last till failure
Push ups till failure

Tuesday-Legs/Biceps

Squats
Leg Press
Calf raises
BB Curls
Machine Cable Curls
Seated hammer Curls
Bicep Pulldowns (use lat pull machine)
Forearm Curls


Wednesday-Triceps

Close Grip Bench press
Tricep cable pulldowns
Skull Crushers
Weighted Reverse push ups(I put hands on one bench feet on another and a 35 pound plate in my lap)


Thursday- Back

Machine Row
Machine Cable Row
Deads
Dumbell Rows

Friday-shoulders/delts

L-Laterals
Upright Rows
Shrugs
Lat Pulls

[novastepp]

i like the first one better, you can use extensions and hammy curls to prefatigue your legs before squats or leg press.. look at Swole's leg routine (it's a sticky) he talks about prefatiguing, i don't know if it's his idea but i'm giving him credit because i learned it from him...