My trainning split

Noob! · 07-27-2006, 02:18 PM

tell us what u think

SATURDAY
Chest
Bench Press
-
-
-
-
Incline Bench Press
_
_
_
_

Incline Flys
-
-
-
-
Cable Cross overs
-
-
-
-

SUNDAY
Back
Rows
-
-
-
-
T- Bar Rows
-
-
-
-
Straight arm pull overs
-
-
-
-
Pull downs (eventually weighted chins)
-
-
-
-
Deadlift
-
-
-
Monday

Biceps
Barbell curl (cheat curl)
-
-
-
-
Preacher curl
-
-
-
-
Alternate Dumbell curl Cork screw
-
-
-
-
Machine alternate curl
-
-
-
-
Triceps
Narrow grip press
-
-
-
-
Triceps extentions
-
-
-
-
Cutler extention
-
-
-
-
Rope extention (Palms out)
-
-
-
-

TUESDAY

Shoulders
Standing smith military press
-
-
-
-
Seated laterals dumbbells
-
-
-
-
Reverse cable laterals
-
-
-
-
Upright row
-
-
-
-
Smith machine shrug
-
-
-
-

Wednesday
Legs
Squats
-
-
-
-
Legpress
-
-
-
-
Legextention
-
-
-
-
Hamstring curl
-
-
-
-
Stiff leg deadlift
-
-
-
-
Calf raise
-
-
-
-
Seated calf raise
-
-
-
-
Leg press calfraise
-
-
-
-
Thursday
Abs
Weighted situp incline
-
-
-
-
Weighted situp flat
-
-
-
-
Leg raise flat
-
-
-
-

- = set and my rep range is between 6 to 12 pyramid style.

Noob! · 07-27-2006, 02:19 PM

oh yeah Fridays rest

OCCFan023 · 07-27-2006, 08:30 PM

split looks pretty good but personally what I would do is eliminate the sole ab day and add in one or two ab exercises on chest and tri days (or a third if you want) and then split the two rest days so you have chest and back, tuesday rest, wed, thur, fri, sat rest. repeat. I just think that the added day of rest will really benefit you and if your worried of gaining too much excess do some light cardio on the off days.

This is personal preference but I thought it might be worth consideration

Noob! · 07-29-2006, 04:48 AM

yeah going to drop thurs for extra rest day! I was thinking of doing it anyway but u finally got me to change my mind

fog_hat1981 · 07-29-2006, 07:37 AM

Not enough recovery time for virtually any of your muscle groups - especially if you're natural...

Estimated · 08-03-2006, 02:41 AM

so your split goes Chest, Back, Arms, Shoulders, and legs. If youre going to work each section once a week(which i agree with), I would split it more like this Chest, Back, Legs, Arms, Shoulders. You could also switch it and on the fourth day work Biceps, and forearms, and then on the fifth do Shoulders and triceps. The reason i say to do shoulders and triceps together is because of Front or Back shoulder presses work the tricep mucsle, and if you work your arms one day then shoulders the next you would be overtraining the triceps.

Basso · 08-03-2006, 02:59 AM

Looks like it will work, but really you have to gauge your recovery to see if it works for you. Only change I would make is to lose the Towel rack...I mean Smith. With the lifts your doing I really like a 2on/1off/2on/2off split, splitting arms between chest and shoulder days, no matter where you put arms it will interfere with other work.
Anyway go with it for a couple months and see how you respond.