new training split ! what you guys recon

**leanmachine6** · 02-17-2016, 10:50 AM

day 1: chest, shoulders, triceps
incline dumbell press 4 X 15
incline dumbell flies 4 X 15
barbell shoulder press 4 X 15
barbell up right rows 4 X 15
flat bench press 4 X 15
lateral raises 4 X 15
dips 4 X 15

day 2: legs
leg press 4 X 20
squats 4 X 20
walking lunges 4 X 20 meters
leg curls 4 X 20
leg extensions 4 X 20
calf raises 4 X 20

day 3: REST

day 4: back & traps
rack pulls 4 X 15
seated cable rows 4 X 15
bent over rows 4 X 15
lat pull downs 4 X 15
dead lifts 4 X 15
dumbell shrugs 4 X 15

day 5: arms
barbel bicep curls 4 X 15
skull crushes 4 X 15
incline dumbell bicep curls 4 X 15
triceps rope extensions 4 X 15
revers ez bicep curls 4 X 15
assisted dips 4 X 15

days 6: rest

REPEAT

will switch rep range each week one being high like above and the other ranging from 6-8 reps. short & sweet sessions. any tweeks ?

**marcus300** · 02-17-2016, 11:26 AM

day one chest shoulder and triceps how on earth can you do all those bodyparts correctly and effectively and stimulate growth? it would be impossible for me to do all those why don't you split up chest and shoulders and give them a day each and destroy them to an inch of your life?

**krugerr** · 02-17-2016, 11:29 AM

Originally Posted by marcus300

day one chest shoulder and triceps how on earth can you do all those bodyparts correctly and effectively and stimulate growth? it would be impossible for me to do all those why don't you split up chest and shoulders and give them a day each and destroy them to an inch of your life?

Seems the big M beat me too it. I was just going to suggest you look at incorporating some HIT style princples. It would be better, and much less volume!

**leanmachine6** · 02-17-2016, 11:30 AM

to be honest im only doing 1 tricep exercise the main is chest & shoulders, i find if i do these together on 1 day it allows me to get my arm workout in easier. with the HIT do you mean supersetting etc ?

**krugerr** · 02-17-2016, 11:34 AM

Originally Posted by leanmachine6

to be honest im only doing 1 tricep exercise the main is chest & shoulders, i find if i do these together on 1 day it allows me to get my arm workout in easier. with the HIT do you mean supersetting etc ?

I mean, get your butt in Marcus' HIT thread and read it all! :P
I have also abbreviated his workouts into printer friendly versions, which are deep in his thread, or on page 5 of mine.

**krugerr** · 02-17-2016, 11:35 AM

**Marcus's HIT Dungeon**

**marcus300** · 02-17-2016, 11:49 AM

Originally Posted by leanmachine6

to be honest im only doing 1 tricep exercise the main is chest & shoulders, i find if i do these together on 1 day it allows me to get my arm workout in easier. with the HIT do you mean supersetting etc ?

I got to ask again what is one exercise for the triceps going to do? = pointless

how can you do two major bodyparts correctly, = you cant one if going to suffer which will reduce growth.

why not do one major with a minor but not tow majors unless your extremely advanced and carrying a lot of muscle tissue

**marcus300** · 02-17-2016, 11:50 AM

Also all set reps and set sets, WHY? your going through the motions and already set yourself up to fail by using this method of some many sets and reps, its already implanted in your brain.

You need to redesign a whole new routine to produce growth,

**marcus300** · 02-17-2016, 11:52 AM

what do you want out of training?

look like a beach bodybuilder?
keep fit with some slight muscle definition?
if so carry on but if you want to turn heads and be a freak you need to sort your training out and usually if that's not right your diet is also off.

Take a trip to the dungeon

**NACH3** · 02-17-2016, 12:26 PM

Originally Posted by marcus300

what do you want out of training?

look like a beach bodybuilder?
keep fit with some slight muscle definition?
if so carry on but if you want to turn heads and be a freak you need to sort your training out and usually if that's not right your diet is also off.

Take a trip to the dungeon

^^^ it's totally transformed myself and MANY others bodies into real muscle tissue!! Big difference! I want it to go dark when I'm in front or to the side of you... Pure thickness and dense musculature!

**TheTaxMan** · 02-17-2016, 02:57 PM

Originally Posted by NACH3

^^^ it's totally transformed myself and MANY others bodies into real muscle tissue!! Big difference! I want it to go dark when I'm in front or to the side of you... Pure thickness and dense musculature!

Love this Nach, think il use it as a quote

**leanmachine6** · 02-18-2016, 11:55 AM

my diet is spot on, training wise perhaps i need something new! will deffo do shoulders & triceps on a seperate day now on and make a new split.

**bartman314** · 02-20-2016, 01:43 PM

uhm... did you read marcus diary? hit really works.

basic trick is 2-4 exercises per body part. warm up, feeler, 2xdouble drop sets to total failure. make sure you get enough rest bofer repeating same body part.

my workouts used to be two hours, 6 days a week. now i'm one hour 4-5 days/week and getting better results.