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Thread: Wich split to pick up!?
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08-22-2010, 07:46 PM #1
Wich split to pick up!?
Wich one to pick up? my aim is to get maximum muscular hypertrophy,improve my weak points chest,delts biceps calves
ROTINE1
day1:shoulders and abs
-seated bb military press 3x8-12
-side lateral raise 3x8-12
-seated bent over rear delt raise 3x8-12
-front db raise 3x8-12
-bb shrug 3x8-12
-crunches 3xfailure
-hanging leg raises 3xfailure
day2:legs
-bb squat 3x12-15
-hack squat 3x12-15
-leg extensions 3x18-20
-lying leg curls 3x12-15
-stiff legged deadlift icp3x12-15
-standing calf raises 3x12-15
-seated calf raises 3x20-25
day3:rest
day4:chest triceps abs
-incline bb bench press 3x8-12
-flat db bench press 3x8-12
-incline db flyes 3x8-12
-triceps pushdown 3x8-12
-skullcrushers 3x8-12
-bench dips
-oblique crunches 3x failure
-jacknife sit up 3x failure
day5:back biceps
-chin up 3x12-15
-bent over bb row 3x12-15
-one arm db row 3x8-10
-bb deadlift 3x10-15
-bb curl 3x8-12
-hammer curls 3x8-12
-concentration curls 3x8-12
day6:rest
day7:rest
-------------------------------------------------------------------------- ROTINE 2
Day 1:Arms
-Bicep curl (EZ-bar): 3 x 6-10
-Bicep curl (Dumbbell): 2 x 6-10
-Concentration curl (Dumbbell): 2 x 6-10
-Wrist curl (Dumbbell): 3 x 10-15
-Lying triceps extension (EZ-bar): 3 x 6-10
-Close grip bench press (Barbell): 3 x 6-10
-Tricep extension (Dumbbell): 2 x 6-10
Day 2:Legs
-Squat (Barbell): 4 x 6-8
-Leg extension (Lever): 4 x 8-12
-Straight-leg deadlift (Barbell): 2 x 6-10
-Seated leg curl (Lever): (Barbell) x 10-12
-Seated calf extension (Lever): 3 x 10-15
-45° Calf Press (Lever): 3 x 10-15
Day 3:Rest
Day 4:Chest, shoulders
-Bench press (Barbell): 4 x 6-10
-Incline bench press (Dumbbell): 3 x 6-10
-Standing flies (Cable): 2 x 6-10
-Shoulder press (Barbell): 3 x 6-10
-Lateral raise (Dumbbell): 3 x 6-10
-Rear lateral raise (Dumbbell): 2 x 6-10
Day 5:Back
-Bent-over row (Barbell): 3 x 6-10
-Seated row (Cable): 3 x 8-10
-Front pulldown (Cable): (Cable) x 6-10
-Close grip pulldown (Cable): 3 x 6-10
-Shrug (Barbell): 3 x 6-10
Day 6:rest
Day 7:Rest
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08-22-2010, 10:28 PM #2
I'm no professional but I think having an entire workout for arms is self defeating because it's going to effect your output for more important compounds like pulls for back (pull up/row) and pushes (bench press/dip) .
If i had to pick one I think number 1 looks better though. I still think shoulders should be split between back and chest days though as they are just as important as chest/triceps for the compounds IMO.
If you want to improve delts you could just use a closer grip for bench presses and pull ups/pull down to stress the anterior and posterior more in these movements?Last edited by latitude; 08-22-2010 at 10:34 PM.
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08-23-2010, 02:02 PM #3
Does someone have a better split to accomplish my goals?
Please im so confuse, sometimes i think its better train 5days a week just because im in gear.
Can some pro help me?
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