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  1. #1
    The Trooper's Avatar
    The Trooper is offline Junior Member
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    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

  2. #2
    latitude's Avatar
    latitude is offline New Member
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    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.

  3. #3
    The Trooper's Avatar
    The Trooper is offline Junior Member
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    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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