Split (long)

[ejb3]

Hey, just trying to get some feedback on this split my buddy found/is currently doing. He has been doing it for the past 3months or so. I wanted to change my current routine up and found that this works with my schedule and equipment that is available to me in the gym at work. Ty in advance.

Weeks 1-3

Monday
Squats 5of5
Dead-Lifts 5of5
Standing calf Raises 5of10
Leg raises 5of15
Incline Situps 5of15

Tuesday
Incline Barbell Bench Press 5of5
Seated Arnold Presses 5of8
Bicep Cable Curls (Low pulley) 5of10
Tricep Pushdowns (straight bar) 5of10
Bent over dumbbell lateral raises 3of 10-15

Thurs
Leg Press 4of15
Leg Curls 4of15
Wide Grip Pulldowns 4of15
Hyperextensions 4of10
Pull down ab crunches 4of15

Friday
Incline dumbbell Bench press 4of10
Dumbbell side lateral raises 4of10
Bicep dumbell curls 4of12
Tricep pushdowns (rope) 4of12
Barbell upright rows 3of15

Weeks 4-6

Monday
Bentover barbell rows 5of8
Barbell shoulder shrugs 5of10
Leg extensions 5of10
Leg curls 5of10
Seated calf raise 5of10
Incline situps 5of15

Tuesday
Decline barbell bench press 5of5
Seated barbell shoulder press 5of8
Preacher barbell curls 5of10
Lying tricep extensions (with the EZ bar) 5of10
Cable upright rows 3of 10-15

Thurs
Hack squat 4of15
Stiff Legged deads 4of15
Seated cable rows 4of15
Leg raises 5of15
Crunches 4of25+

Friday
Flat dumbell bench press 4of10
Dumbell front lateral raises 4of10
Bicep barbell curls 4of12
Tricep pushdowns (with V bar attachment) 4of12
Close grip pulldowns 4of15

Weeks 7-9

Monday
Squats 5of5
Partial dead lifts 5of5
Chin ups 4of till fail
Pulldown ab crunches 5of10
Leg raises 5of15

Tuesday
Flat barbell bench press 5of5
Bentover dumbell lateral raises 4of10
Dumbell side lateral raises 4of10
Dumbell front lateral raises 4of10
Bicep cable curls 5of10
Tricep Pushdowns (straight bar) 5of10

Thurs
Hack squat 5of10
Leg Press 4of15
T-Bar Row 4of10
Hyperextensions 4of10
Pulldown ab crunches 4of15

Friday
Dumbell benchpress on ball 4of10
Dumbell shoulder press sit on ball 4of10
EZ bar bicep curls 4of12
One arm over head dumbell ext. 4of12
One arm dumbell rows 3of15

Weeks 10-12

Monday
Leg press 5of5
Stiff leg dead lifts 5of5
Wide grip pulldowns 4of10
Incline situps 5of15
leg raises 5of15

Tuesday
Weighted Dips 5of5
Chin ups 4of till fail
Side lateral raises 4of10
Seated barbell shoulder press 4of10
Bicep dumbell preacher curls 5of10
Tricep pushdowns (rope) 5of10

Thurs
Squats 4of15
Leg curls 4of15
Leg extensions 4of15
Seated cable rows 4of10
Standing calf raise 4of10
Pulldown ab crunches 4of15

Friday
Pushups with feet on ball 4of till failure
Seated dumbell shoulder press 4of10
Standing one arm dumbell curls 4of12
One arm overhead dumbell ext. 4of12
Close grip pulldowns 4of15

[ejb3]

gonna take the no responses as it being an ok workout routine...Do you guys think it's too much change (excersises, sets, reps, etc...) over the course of 12 weeks or not enough?

[Machdiesel]

i dont like it, it seems like your changing exerises every week and have no consistancy.I would stick to a few basic exercises(dead,squat,bench,rows,pulldown,military) and track your progress every week so you can log your progress

[mmmmma]

The changes are too fast for significant progress imo, I suggest you stick with a routine that focuses on your individual needs. If you're a beginner and need overall work finding a more basic routine would be best. And maintain your routine for about 2 months, maybe more, depending on what body part or the workout's impact on that body part. A workout isn't always the same, if you gradually increase weight..when you begin to develop more strength keeping strict form, I'm sure you will add size. If you're getting sore you're doing something right. But remember, all of this is pretty much useless if you're diet isn't in check.

That workout seems to be more advanced, or simply targeting someone else's goals. Like I said find out what you want to improve and start lifting.

[green22]

I dont like it. Whats the idea behind it.