Results 1 to 13 of 13
Like Tree9Likes
  • 2 Post By marcus300
  • 2 Post By krugerr
  • 2 Post By krugerr
  • 1 Post By marcus300
  • 1 Post By NACH3
  • 1 Post By TheTaxMan

Thread: new training split ! what you guys recon

  1. #1
    leanmachine6's Avatar
    leanmachine6 is offline Associate Member
    Join Date
    Aug 2014
    Location
    UK
    Posts
    227

    new training split ! what you guys recon

    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 ?

  2. #2
    marcus300's Avatar
    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
    Join Date
    Jan 2005
    Location
    ENGLAND
    Posts
    40,922
    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 and NACH3 like this.

  3. #3
    krugerr's Avatar
    krugerr is online now Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,904
    Quote Originally Posted by marcus300 View Post
    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!
    marcus300 and NACH3 like this.

  4. #4
    leanmachine6's Avatar
    leanmachine6 is offline Associate Member
    Join Date
    Aug 2014
    Location
    UK
    Posts
    227
    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 ?

  5. #5
    krugerr's Avatar
    krugerr is online now Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,904
    Quote Originally Posted by leanmachine6 View Post
    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.
    marcus300 and NACH3 like this.

  6. #6
    krugerr's Avatar
    krugerr is online now Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,904

  7. #7
    marcus300's Avatar
    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
    Join Date
    Jan 2005
    Location
    ENGLAND
    Posts
    40,922
    Quote Originally Posted by leanmachine6 View Post
    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
    NACH3 likes this.

  8. #8
    marcus300's Avatar
    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
    Join Date
    Jan 2005
    Location
    ENGLAND
    Posts
    40,922
    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,

  9. #9
    marcus300's Avatar
    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
    Join Date
    Jan 2005
    Location
    ENGLAND
    Posts
    40,922
    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

  10. #10
    NACH3's Avatar
    NACH3 is offline VET
    Join Date
    May 2014
    Location
    Baking chicken
    Posts
    19,418
    Blog Entries
    2
    Quote Originally Posted by marcus300 View Post
    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 likes this.

  11. #11
    TheTaxMan's Avatar
    TheTaxMan is offline 100% BRITISH BEEF
    Join Date
    Sep 2012
    Location
    ENGLAND
    Posts
    3,395
    Quote Originally Posted by NACH3 View Post
    ^^^ 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
    NACH3 likes this.

  12. #12
    leanmachine6's Avatar
    leanmachine6 is offline Associate Member
    Join Date
    Aug 2014
    Location
    UK
    Posts
    227
    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.

  13. #13
    bartman314's Avatar
    bartman314 is offline Productive Member
    Join Date
    Sep 2013
    Location
    boston
    Posts
    788
    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.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •