Originally Posted by
Ronnie Rowland
Let's begin with the reload-
1) You should not train shoulders the day after chest. The deltoids will still be broken down and sore from training chest.
2) I would not train legs and lat-back to back. It's too demanding on the nervous sytem.
3) Add one more exercise for hamstrings
4) You can probably get by with 9 sets for arms if desired
5) for abs 2 exercises at 4 sets a piece is plenty
6) You need some forearms work after bicep day-2 exercises 4 sets a piece and you need some trap work at end of back day-1 exercise 6 sets a piece
7) You need to train calved before the quads-did not see this?
8) Try the following split instead:
Day 1- chest/biceps
Day 2 - legs
Day 3 OFF
Day 4 Shoulders/triceps
Day 5 Back/abs
Day 6 OFF
Day 7 OFF Example of 2 week reload
Day 1 = Chest/Tri’s
Chest (DB flat bench, DB incline, Flat bench flys, incline flys)*Note next week I’ll do(DB flat bench, BB incline, cable flys ,weighted dips)
- 4 different exercises at 3 set each for a total of 12 sets each set and 8-10 reps
Tris (skull crushers, Close grip bench, rope pull downs, incline extensions)* Every now and then will switch a couple of the out for couple cable exercises.
- 4 different exercises at 3 set each for a total of 12 sets each set and 8-10 ) reps
Day 2 = Shoulders/Bi’s
Shoulders(BB shrugs, Front lat raises, rear lat raises, BB seated Military) * Next time will switch and do some db shrugs for traps, up right rows, rear bb shrugs, rear lat raises)
- 4 different exercises at 3 set each for a total of 12 sets each set and 8-10 reps
Bi’s(straight bar curl, hammer, incline curl, preacher) * Switch up with single arm preacher, reverse grip curl, couple different cable curls)
- 4 different exercises at 3 set each for a total of 12 sets each set and 8-10 reps
Day 3 Off
Day 4 Back/Abs
Back (Deadlift, Pull downs v bar, bent over rows, chest supported rows,) * will throw cable rows in for chest supported rows.
- 4 different exercises at 3 set each for a total of 12 sets each set and 8-10 reps
Abs
3 different exercises at 3 set each for a total of 12 sets each set and 8-10 reps
Day 5 Legs
Legs (Squats, Leg press, extension, leg curls)
- 4 different exercises at 3 set each for a total of 12 sets each set and 8-10 reps
Day 6 Off
Day 7 Off