[3fifi3]

hey guys , please check my new split and tell me what do you think

Saturday : Legs & abs

Squats 5
Leg press 3 + 1 triple drop set
Hack squat 3
Leg extensions 3
Lying leg curls 3
SLDL 3
decline situps 3
lying leg raises 4
twisting crunches 3


Monday : Chest,back&abs ( warm up with pullups & pushups )
Incline bb press super setted with Lat pulldown 3
Incline db press super setted with Bent over rows 3
Flat db press super setted with T-bar rows 3
Incline flyes /pullovers super setted with seated cable rows / one arm db row * 3
Deadlifts 3**
Machine crunches 2

*: alternate these each week
**: i put the deadlifts at last because if done at the begining it would make the other lifts weaker , but being put in the end u woldn't need much weight to feel the burn .


Wednesday : Shoulders & arms

Behind neck presses 4
db side press 3
side lateral raises 3
rear laterals 3
shrugs 3

The following will be super setted :
bar curls & close grip bench press 3
hammer curls & skull crushers 3
preacher curls & pressdowns 3

wrist curls 2
rev wrist curls 2

[bbdude]

arent ur workouts too long?? how much time u usually need??

[3fifi3]

60 min max

[bbdude]

then u cant be serious with each exercise the way i see it... =/ 9 exercises on leg day in 60 mins.. sounds weird...

[3fifi3]

maximum 1 min rest between sets ... it is a lot of work but gives an incredible pump man

[bbdude]

okidoki... volume u mean??

[3fifi3]

not exactly ... it high intensity with medium-high volume

but other than that , what do you think ?

[Mygeeto]

its fine.. tho here at bbd.com we endorse doing one big bodypart with one or two smaller ones, or full body sessions.

[bbdude]

yeah...

im in agreement with mygeeto and bbdude. while everyone has their opinions it is usually said that doing two major muscle groups on the same day, let alone super setting, is not the best. I feel like if you do chest and back on the same day, your missing out on focusing on each one of those with a smaller muscle group on a specific day.

[bbdude]

i use an hour just for my chest, and taking back takes axcactly the same time, i wouldnt be able to hit all the muscles properly if i had superset them just 1 time a week...

i agree with bbdude...i dont see how you can get a chest workout supersetting with a good back workout, with the proper amount of rest time in an hour or 75 mins less

[3fifi3]

I tried it this week , i have done the leg day , and chest,back today , it took an hour ...but had to really decrease the rest period between sets

how short of a rest period? i would not go shorter than 50-60 seconds. maybe just do the whole split once and see what needs changing.