This offseason I'm trying to get more specific with my training if I can, especially my smaller muscle groups. Im trying to target different parts of those small groups to help them grow as I feel like some of my past routines might have been hitting the same part of those muslces over and over again and have slowed growth.
The one thing lately that I have been really confused about is rep range and sets. In the past I have been a high volume high intensity trainer, keeping reps between 4 and 8, and mass building exercises with sets of 5 or 6, never less than 4 on anything....Lately Im starting to think that might be in need of a change, as well as a change in rep ranges....heres my split, let me know what you think...
Day 1 (legs):
Squat, sets of 8,8,6,6 + 1 set of 60% of one rep max weight till failure
Front Squat, close stance, 6-10 inches, 3 sets, 10 reps
Leg Extensions, 3 sets, 8-10 reps
Stiff Leg Deadlift--->superset with hammy curls/lying hammy curl, 4 sets 6-8 on sldl, 8-10 on hammy curls
Seated Calf Raise, sets of 8,6,4--->drop to 50% of 4 rep weight to failure
Day 2(chest, front delts):
Flat Press, sets of 8,8,6,6+1 set of60% of 1 rep max to failure
Incline press, 4 sets, 8-10 reps
Flat d-bell fly, 3 sets, 10 reps
Cable Cross, 2 sets, 6-8 reps...
Seated Front raise, 8-10 reps, 3 sets..
Off...
Day 3 (Back/Traps):
Underhand close grip chins--->superset with seated row using lat pull down bar, wide grip... 3 sets, 4-8 reps on chins, 8-10 on rows...
Deadlift....4-6 reps, 4 sets...
T-Bar Rows, 8-10 reps, 3 sets...
Barbell Shrug, sets of 8,8,6,6+1 set of60% of 1 rep max to failure
Day 4 (delts, traps):
Military Press, sets of 8,8,6,6+1 set of 60% of 1 rep max to failure
Seated overhead cambered bar extensions, sets of 8,8,6,6+1 set of 60% of 1 rep max to failure
widegrip pushdowns, 3 sets, 10 reps
Rope extensions, 3 sets, 8-10
Standing Barbell curl, 4 sets, 6 reps, plus 1 set of 60% of 1 rep max to failure
seated preacher curl with cambered bar, 3 sets, 6-8 reps
Hammer curls (should the arm go in front of the chest or straight up?) 3 sets, 8-10 reps
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