[BigBruiser]

Hey all new member here, ive been viewing for a while finally decided to ask for some advice on my current routine! Tell me what ya think! Thanks for the help

Monday - Chest/Bi's

BB Bench Press 5x5
DB Incline Press 5x5
Dips 1xfailure
BB Curls 4x6
Incline Db Curls 4x6

Tuesday - Legs/Calves/Abs

Squats 5x5
SLDL 5x5
Standing Calf Raises 4x12
Abs

Wednesday - Day off (sometimes Football drills depends how the legs feel)

Thursday - Shoulders/Tri's

Standing Military Press 5x5
Horizontal(side) DB raises 3x8
Weighted Dips 4x6
Standing barbell press (overhead) 4x6

Friday - Back/Traps/Neck/Forearm (may seem like a lot of volume but i dont think its too to much to handle)

Deads 5x5
Lat Pull-Downs 3x8
BO BB Rows 4x6
DB shrugs 5x8
Neck Machine 3x10
Wrist Curls 3x15

Saturday - Abs sometimes Football drills, depends how much running i did in the week beforehand

Sunday- Almost always off

[jornT]

:welcome

Plz read the sticky about why split training is all wrong :)

[Rocky]

I agree with JornT.

However, if you do decide to stick with a split routine - then this one is pretty good. I'd try to do maybe an extra exercise for legs - lunges perhaps.

Also - dips twice? Why not do close grip ionstead of the other dips - just for variety.

Welcome by the way. :)

[philosopher]

Originally Posted by jornT

:welcome

Plz read the sticky about why split training is all wrong :)

Still waiting for youre article

[jornT]

Originally Posted by philosopher

Still waiting for youre article

I ain't gonna rush it. I'll post it whenever I feel like it, could be this week, could be in a month.

[BigBruiser]

Thanks for the input rocky, i do switch up the grips as i do wide dips leaning forward for chest day and close grip straight up and down for tri's. Also that was a typo on the overhead press, i meant the standing version of skulls however im not sure on the correct term

[tim290280]

What sort of footy are you playing?

Considering the sports involvement you have far too little hamstring work. In fact too little leg work in general. I'd recommend two leg days, heavy at the start of the week with hamstring work first, then a lighter day mid to late week that can be either a feeder/recovery day for the weekend game (assumption) or as a workout that will be easy to recover from (submaximal, but still taxing).

Also training in the gym and on the field will tax your recovery. So keep the gym work strength based, but don't max out. E.g. 1RM bench is 250 then 5x5 would be with 215, but instead pick 6x5 weight so use 205-210.

Also Jorn's point is even more poiniant to consider with sports training. If you fry your chest on Monday from several exercises then it will take a few days to recover, dito back, arms, etc so it is better to do a bit for each body part each time you train. WHole body works well. I personally found upper/lower was best for me (the lighter leg day became important for me to recover).

[BigBruiser]

Im actually playing American Football! So perhaps your right i may need a little more leg work in there. My season does not start until august so im trying to gain as much as possible until the season starts.. So i jsut have to keep on truckin and hopefully i will keep gaining . Can you recommend a decent upper/lower split i guess if you suggest i move to that instead?

[tim290280]

Lower Heavy
SLDL 2-3 warmup sets 5 work sets 5 reps 5-6RM (this changes to 6-7RM in season and with training)
Squats 1-2 warmup 5 work sets 5 reps 5-6RM
Clean 3 sets 5 reps
Lunge 3 sets 5 reps
Calves

Upper Heavy
Same protocol
Rows
Bench
Pullup
OH press
Neck
Forearms

Lower Light (off season this would just be heavy but use slightly more reps than heavy day)
Front squat 3-4 sets 8-12 reps 12-15RM
Leg curls dito or go heavier if desired
Box jumps/bounding/or depth jumps
Seated calves

Upper light
INcline bench
Chin
Dip/Decline bench
DB row
Bi curl (alternate between weeks with preachers and incline bench)
Tri ext (alternate between overhead and skulls)

Deadlifts would be either slotted in in place of SLDL during the season or would be in the "light" legs day first up in offseason. In the offseason, the dead would be done heavy (low rep, low RM) on the "light"day as the light day would be just more reps with a higher RM.

[tim290280]

Oh this is just a guide. It sort of outlines the philosophy of the way the program should be run. You should note the planes of motion used and muscle qualities addressed. I've put the clean in as a third exercise, but that would have to change according to fitness level.

Basically adapt this to yourself.