Workout plan.

[T.STEEL]

Hey guys im looking to change up my workout routine before i begin my first test only cycle. This is what i plan on doing, you guys let me know if i should switch something around here or add in something else or take away something.

Mon- Rest
Tues- Rest
Wedn- Legs
Thurs- Shoulders, triceps
Fri- Rest
Sat- Back, traps, calves
Sun- chest, biceps

Here are the exercises i plan on doing for each muscle group in order-
Legs/ 1.leg press, barbell squats, stiff legged deadlifts
Shoulders/ 1. Barbell military press, lateral raise machine, rear delt dumbells
Triceps/1. Weighted dips, french press dumbell, rope pushdowns
Back/1. Weighted pullups, T-bar rows, Low Row machine
Traps/1. Upright rows smith machine, barbell shrugs
Calves/ 1.Standing leg raise, seated raise
Chest/1. Dumbell press, incline barbell bench, Fly machine
Biceps/1. Preacher curl barbell, dumbell hammer curl, reverse cable curl

Plan on doing 3 sets for the first workout of each muscle, then doing only 2 sets for the rest. Plan on going to failure on all, slow, controlled reps with good form to start out with then might speed it up when i max out. Want to throw in maybe one more lift of each when in the middle of cycle or not necessary? My calves are horrible thats why i think i should split them up and do them on a seperate day from legs so i can hit them really hard. or maybe do it 2 days a week?

Also forgot to add i will be hitting the first set or each muscle with the heaviest weight i can lift. Then going down in weight for the next sets, and of course warm up sets before each muscle too.

also what do you guys think for squats? i was thinking of hitting barbell ATG squats one week then the next week doing free motion machine parallel squats with a lot of weight. Both in the 6-10 rep range but just dont want to really push it extremly hard on barbell squats without a spotter. Same goes for back- one week pullups then the next lat pulldowns then back to pullups, keep trying to add a little more weight or reps from last time?

[jimmyinkedup]

i didnt get much past 1st part of your post but if thats how u r gonna set up split why not set up 2 days rest after legs...imo if u do them right you'll need it ....

[kaberle_15]

IMO you aren't doing enough for legs, back, chest and shoulders with what you listed there and biceps the day after back is a bad idea.

[FireGuy]

I think it's fine the way it is. You can always make minor modifications as needed but I would run with it just the way you set it up.

[UberSteroids]

Let me break this down to how I understand this split.

Wed - Legs - Fine

Thursday - Triceps - Fine, Shoulders - assuming you are only doing sitting position exercises for shoulders?

Friday - Fine

Saturday - Calves - Fine, Back/Traps - If you did shoulders right then you will feel pain which will affect your back/traps exercise.

Sunday - Chest - probably pain from yesterdays back and traps workout won't allow you to do a good chest session and your biceps.

Any questions?

[jimmyinkedup]

im thinking:

Mon- Rest
Tues- Rest
Wedn- chest, calves
Thurs- Back, traps
Fri- Rest
Sat-Shoulders, triceps
Sun- Legs,bi's

[T.STEEL]

im thinking:

Mon- Rest
Tues- Rest
Wedn- chest, calves
Thurs- Back, traps
Fri- Rest
Sat-Shoulders, triceps
Sun- Legs,bi's

Yes, this looks a little better then what i had out there. Thanks!

[T.STEEL]

Let me break this down to how I understand this split.

Wed - Legs - Fine

Thursday - Triceps - Fine, Shoulders - assuming you are only doing sitting position exercises for shoulders?

Friday - Fine

Saturday - Calves - Fine, Back/Traps - If you did shoulders right then you will feel pain which will affect your back/traps exercise.

Sunday - Chest - probably pain from yesterdays back and traps workout won't allow you to do a good chest session and your biceps.

Any questions?

Yes the shoulder workout is all seated except for standing bent over rear delts. im going to switch it around a bit, what do you suggest for this split?