Switching up my routine

[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.

[jackfrost88]

Too long to be doing the same program. You can keep the same split (but don't have to) and switch up the exercises. Keep the body guessing. Experiment with different tempo's / rep ranges. No need to always do 4x12 - maybe try 3x5 and go heavy or 4 sets of burnout. Good way to find the style that helps you best too.

[AR's King Silabolin]

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.

I had the same probleme. No shoulders or upper chest. Best thing u can do is side laterals for feeders every nigth 100 reps and military press sligthly moving back 40 reps 3-4 times a week.
It works like hell.
My shoulders are my greatest area now. Thanks to feeders and side laterals. Upper chest also coming.

Sent fra min SM-N9005 via Tapatalk