Originally Posted by
JohnnyV85
What Ive been doing for the last 6 months or so...with some small tweaks along the way
Monday - Shoulders/Chest
Seated DB Presses
2 light warm up sets 12-18 reps
4 working sets of 10-12 reps
Incline DB Presses
2 light warm up sets 12-18 reps
4 working sets 10-12 reps
Seated Machine Overhead Presses
4 working sets of 10-12 reps
Superset Pec Deck Fly w/ Single Arm DB Lateral Raises
4 working sets of 10-12
Superset Cable Fly (upper chest focus) w/ Single Arm Front DB Raises
4 working sets of 12-15
Tuesday - Back
Reverse Cable Fly
2 superslow warm up sets
Seated Cable Row
2 light warm up sets
4 working sets 10-12 reps
Close Grip Pulldown
4 working sets 10-12 reps
Seated Machine Wide Pulldown
4 working sets 10-12 reps
Reverse Grip Pulldown
4 working sets 10-12 reps
Superset Shrugs w/ Reverse Pec Deck Fly
4 workings sets of 10-15
Wednesday - Quads & Calves
Seated Leg Extensions
2 light warmup sets
Hack Squats
2 warm up sets
4 workings sets 10-12 reps
Single Leg Seated Press
3 sets 10-12 reps
Seated Leg Extensions
4 working sets of 10-12 reps
Seated Calf Extensions
2 warm up sets
4-6 working sets of 10-20 reps
Thursday - Bis & Tris
Cable Tri Extensions
2 light warm up sets
Seated Single Arm Overhead Tri Extensions
2 light warm up sets
4 working sets 10-12 reps
Parallel Bar Dips
2 negative sets 6-8 reps
4 working sets 12-15 reps
Underhand Grip Cable Tri Ext (EZ Bar)
4 working sets of 10-12 sets
Reverse Grip Curls (EZ Bar)
2 warm up sets
4 working sets 12-15 reps
Hammer DB Curls
4 sets 10-12 reps
Cable Curls (Straight Bar)
4 sets of 10-12 reps
Friday - Chest & Shoulders
Cable Fly (Upper Chest Focus)
2 warm up sets
Smith Machine Incline Press
2 warm up sets
4 working sets 10-12 reps
Bench Press
2 warm up sets
4 working sets 10-12 reps
Seated Cable Press
4 working sets 12-15 reps
Seated Cable Overhead Press
2 warm up sets
4 working sets 12-15 reps
Single Arm Lateral Cable Raises (Alternating the cable pulley in front & behind)
6 sets 12-15 reps
Single Arm Front Cable Raises (Alternating grips overhand, hammer and underhand)
6 sets 12-15 reps
Saturday - Hams, Glutes, Calves
Single Leg Seated Press
2 warm up sets per leg
Squats
3 warm up sets
6 working sets 10-12 reps
RDL's
2 warm up sets
4 working sets 10-12 reps
Lying Leg Curls
2 warmup sets
4 working sets 10-12 reps
Standing Calf Extensions
2 warm up sets
6 working sets 15-25 reps
My focus is on developing my delts and upper chest more, as well as quads. I made the mistake of neglecting these areas early on in my lifting career. Though I can say that overall I have developed pretty nicely from this routine.
Im looking to switch things up now and go with something like...
-chest, front delts, side delts, triceps
-back, rear delts, traps, biceps (back thickness dominant)
- quads, hams, calves (quad dominant)
- rest
-chest, front delts, side delts, triceps
-back, rear delts, traps, biceps (width and lat dominant)
- quads, hams, calves (hamstring dominant)
Is anyone doing a similar split? Feel free to post your routine or give any input.
