I currently work a 3-day split routine that consists of the following. My goal is to build mass.
Day 1 – Chest and Tri’s
Inclined BP
Flat DB BP
Close Grip BP
Decline Fly
Cable Pushdown
French Press
Day 2 – Back and Bi’s
Bent Over Row
Wide Grip Pulldown
Seated Close Row
Stiff arm Pull Down
BB Curl
Incline Curl
High Curl
Day 3 – Legs and Shoulders
Back Squat
Upright Row
Stiff Leg Deadlift
Military Press
Leg Press
Lying Leg Curl
Lateral Raise
Rear Delt Row
I workout every other day (i.e. Mon, Wed, Fri, Sun, Tues, Thursday, etc). I do 4 sets of 10 reps with weights that lead to failure.
Lately, I have noticed that fatigue of one muscle group carries over into the next routine and negatively effects it (like this week I did shoulders and they were torched and still sore when chest/tri’s day came and effected that workout).
So what I am wondering, will the below be a better option for me? Not sure if it will solve my carry over soreness but two off days in a row may. Also I don't dedicate any exercises to the calves or forearms, I figured they get enough with the all the other stuff, does that seem acceptable?
Day 1: Back - Bent Over Row, Wide Grip Pulldown, Seated Close Row, Stiff arm Pull Down
Day 2: Chest - Inclined BP, Flat DB BP, Decline Fly
Day 3: Shoulders - Upright Row, Military Press, Lateral Raise, Rear Delt Row
Day 4: Bi's/Tri's - BB Curl, Incline Curl, High Curl, Close Grip BP, Cable Pushdown, French Press
Day 5: Legs - Back Squat, Stiff Leg Deadlift, Leg Press, Lying Leg Curl
Day 6 & 7 Rest and/or Cardio
Reply With Quote
