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  1. #1
    AbsolutelyLethal's Avatar
    AbsolutelyLethal is offline Associate Member
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    Critique/Help my workout split...

    Right now Ive been doing the following on a 6 week regiman of 3 by 8, 10, 12, then 4 by 8, 10, 12:
    M-Legs/Calves
    • Squats or Deadlifts
    • Leg press or the "hack" squat machine(looks like an inclined sled)
    • Sometimes Throw in Leg Curl or Leg Extension
    • Seated or Standing Calves of 3 Sets of 3X12 at Different Angles


    W-Chest
    • Flat or Incline Benchpress, been trying dumbbells only the last month
    • Incline or Decline Bench
    • Dumbbell Flyes at whatever Angle wasnt hit in the first two exercises
    • Pec Deck Sometimes


    F-Shoulders/Traps
    • Military or Shoulder Press
    • Front Raises
    • Lateral Raises
    • Rear Lateral Raises
    • Front Barbell Shrugs (Sometimes throw in Dumbbell Shrugs)
    • Rear Shrugs ( Makes My traps most sore)
    • Lever(Machine) Shrugs


    Sa-Back
    • Pullups(normally 6 sets of 6)
    • Bent over Rows w/Palms Facing In or Seated Normal Grip Row
    • Bent over Rows w/Palms Facing Out or Seated Wide Grip Row
    • Lat Pulldown
    • Sometimes Throw in One Arm Rows instead of one of the prior Rows


    Su-Arms
    • Incline or Flat or Decline Skull Crushers
    • Close or Wide Grip Pushdown
    • One Arm Pushdown
    • Rope Extension
    • Preacher Curls
    • Hammer Curls Seated or Standing
    • Normal Curls Seated or Standing
    • Cable Curl


    Im thinking of keeping the same exercises but moving to 6-4-2-1 that I saw yellow2k post but on the following split
    M - Shoulders, W - Back, F - Legs, Sa - Chest, Su - Arms

  2. #2
    yellows2k is offline Member
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    Actually I have a new split:

    Monday: Back/Bis
    Tuesday: Chest/Shoulders/Tris
    Wednesday: Legs
    Thursday: Back/Bis
    Friday:Chest/SHoulders/Tris

    I only deadlift on back on MOndays and I cut out all excercises for my front delts. I do 2 sets of DB rows and 2 sets of concentration curls after Monday and Thursday cuz my left side is uneven with my right...

    These are the excercises I do on each day, in the order I do them:

    Monday
    -Deadlifts
    -Underhanded BB Rows
    -T-Bar Row or Seated Cable Rows
    -DB Curls or BB Curls
    -Incline DB Curls or Preacher Curls
    -2 sets of one handed DB rows
    -2 sets of concentration curls

    Tuesday
    -Flat DB Press
    -Decline BB Press
    -Side Lateral Raises
    -CLose Grips
    -Skulls
    -DB Shrugs
    -Rear Delt raises

    Wednesday
    -Squats
    -Hack Squats
    -SLDL or Good mornings
    -Leg Curls

    Thursday
    -Bent over BB Rows
    -Weighted Pullups
    -DB Curls or BB Curls
    -Incline DB Curls or Preacher Curls
    -2 sets of one handed DB rows
    -2 sets of concentration curls

    Friday
    -Bench Press
    -Incline DB
    -Weighted Dips
    -Rope Pulldowns or 2 handed DB extensions
    -Side Laterals

  3. #3
    AbsolutelyLethal's Avatar
    AbsolutelyLethal is offline Associate Member
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    Ive got a few questions...

    1)why no front lateral exercises?
    2)Why do multiple body groups in a day multiple times a week? Why not seperate them and do them once a week?
    3)Im having trouble deciding where to add dips in...Chest or Arms day?

  4. #4
    yellows2k is offline Member
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    Location
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    Well the Thursday/Friday workouts are more of "active recovery" workouts. You can probably do a search on active recovery and get some info on this site....

    I do no front lateral raise or dumbbell or military presses cuz my chest workouts incorporate heavy delt incorporation so I feel it would be overtraining...

    I would do dips on chest day personally....

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