]I started this new split this week, and so far feel good about it. Even though i do deadlifts 48 hours apart, it seems alright for me. Any comments?

(2 warm up sets on all core lifts)
Day 1: Shoulders/Traps/Calves
Seated Behind Neck BB Press 3x8-10
Wide Grip Upright row 3x10
Side lateral raises 3x10
Arnolds 3x8-10
Bent over flyes 3x10
BB shrug 3x10
Behind Back smith shrug 3x10
Donkey Calf Raises 3x10
Calf Raise Smith machine 3x10

Day 2:Legs/Abs
Squat 3x10
Leg Press 3x10
RDL 3x10
Leg Ext 4x10
Leg Curl 4x10
Rope Crunches 3x15
Weighted Leg Raises 3x15

Day 3: Chest/ Bi's
Incline BB 4x8-10
Flat DB 4x8-10
Decline BB 4x8-10
Incline Flyes 3x10
BB Curl 3x8-10
One Arm DB Preacher Curl 3x10
Seated Hammer Curl 3x10

Day 4: Back/Calves
Weighted Wide Grip Pullups 3x10
Deadlift 3x8-10
BB Row 3x8-10
Close Grip Seated Row 3x10
RG Pulldowns 3x10
Straight Arm Lat Pull down 3x10
Smith Calf Raise 3x10
Donkey Calf Raise 3x10

Day 5: Bi's/Tri's/Ab's
Angle Bar Pressdown 3x10
Close Grip Bench 3x8-10
Skull Crushers 3x10
Preacher Curl 3x8-10
One arm DB preacher curl 3x10
Zotman Curls 3x10
Hanging Leg Raises 3x15
Standing Oblique Crunch w/ DB 3x15

[jmd85]

well if you feel you've enough energy to keep it up then ya go for it, like if your not doing anything physically straining outside of the gym & getting loads of sleep you should be fine. are they all in a row or is there any rest days in between? I might be inclined to put one in after day 3 so your fully rested for what looks like a savage back workout, & your legs would be in slightly better shape for the deadlifts.

sorry i forgot to clarify that. 3 on 1 off 2 days on.

[jmd85]

ah, great minds think alike.

About your shoulder routine, i thought behind the neck presses are frowned upon these days? Like people say they are dangerous & such? How to you find them? I've always performed them to the front because of what i've read.

i find that when i put it behind my head i get less work in the front delt. my front delts are used alot in benching because of my grip. therefore, i like holding it behind my head. i switch it up, but i'm telling you if your careful and bring the bar to about ear level you will feel it.

[ACEPLUMBING]

dude if u can handle this great if u start gettin tired pull back to 4 days..3 days in a row is tuff man but u look tuff so go for it..

[lil_big_junior]

not a bad split bro, but i think your training bi's a bit much without a big enough split between working them...twice a week is good but allow a couple more days between the actual bi splits. other than that

[Thomas_Rivera]

If you can do that many sets and get through the whole routine then more power to you.

I might just steal it myself and give it a go :-P.

But the only thing I would suggest changing right off the back is your bicep split. Maybe move it around so that you have more time to rest up before hitting them again?

so what do you guys think about switching Day 1: Shoulders/Traps/Calves to Day 3 and then moving Day 3:Chest/Bi's to day 1. that will give ample time for bi's to recover

no edit button.
oh and obviously after that move you need to take calves off shoulder day and maybe put them with chest day.

[lil_big_junior]

that sounds bout right bro

[Thomas_Rivera]

Yeah that would work. 5 days split are sorta hard to handle sometimes because of having to time stuff right. But I think your gonna pull it off just fine man.

yeah i usually do four...but im liking this dude. the back day and arm day by itself makes for a awesome split. give it a try sometime if you want, lemme know how you feel

[soldier_bert]

Bad Idea. Too many sets & exercises