Training Split Suggestions

MetalMX · 12-06-2007, 06:26 AM

Hey all. Just want to post my training split and see if i can fix it up a bit. I havent changed my program around in a while. Just looking for suggestions by other members.

In terms of my body:

Strong points: hamstrings, calves, quads, back (lats, rhomboids) i have a big back.

Weak points: Rear delts (I find it really hard to build them), Shoulders a bit of a weak point, forearms.

Im not sure if im doing too much for my upper body the reason why it isn't growing as well as it can be. I never feel any soreness anymore. Probably because of good supplementation as well.

Anyway critique please

At the moment my split is like this:

Mon: Shoulders and Traps

4 Sets of DB Shoulder Press ,last set is a drop set.
4 Sets of Lateral Raises with D-cable's behind the back.
2 Sets of DB Rear Delt Lateral Raises
2 Sets of Rear Delt Machine Flyes or Upright Rows

4-5 Sets of DB Shrugs

Wed: Back & Biceps

4 Sets of Lat Pulldowns
3 Sets of Seated Rows
4 Sets of Bent Over BB Rows
3 Sets of straight-arm pulldowns

4 Sets of BB Curls
2 Sets of Incline DB Curls
2 Sets Concentration Curls

Fri: Quads & Calves

4 Sets of Squats (Close stance to bring up the quads more)
3 Sets of Leg Presses
3 Sets Leg Extensions

2 Sets of Seated Calf Raises
2 Sets of Standing Calf Raises

Saturday: Chest & Tri's

4 Sets Incline DB Press
4 Sets Flat Bench DB Press
2 Sets Incline DB Flyes
2 Sets Cable Crossovers

4 Sets of Dips
3 Sets of Lying Tricep Extensions
2 Sets of Close Grip Bench Press

**justlift32** · 12-06-2007, 07:29 AM

This is not a horrible split, but here are a few things IMO that jump out at me:

1)Hamstrings? where are they in your split?

2)If your shoulders are a weak point, focus on mass. Put Upright rows and barbell/db press in the first two spots. These are both compound exercises, and they are the mass builders of your routine. If you feel your real delts are the weak point out of the shoulders more than your mass, prioritize. Don't put them 3rd or 4th in your workout. After your DB presses and up right rows do them, do them. Then go on to your others.

3) one word. DEADLIFTS? where are they on back day? I bet your back would look even better if you did them.

4) Glad to see you have squats, but don't think that a normal stance won't bring up the quads. Both stances work the quads, its just a matter of what angle you are hitting them at. A narrower stance hits the outer sweep.

5) Forearms, if they are a week point TRAIN THEM! They can pretty much be trained anywhere in your split. Wrist Curls, Behind Back barbell wrist curls.

6) Finally, DO NOT think that soreness is a indication of a good workout. However, make sure you are varying your reps, angles of grip, db's/bb's, to keep your muscles guessing.

MetalMX · 12-06-2007, 07:56 AM

Thanks for that. Hamstrings yer mine are darn big... focusing on quad development more, though ill add some hamstring work.

Whenever i do deadlifts on back day i get an incredible pain above my penis i don't know what it is.

I have been doing my rear delt exercises at the beginning of my shoulder workout. Though with DB's i cant seem to hit the rear delt feels like im hitting the middle head. Upright rows ive just added in their a great exercise.

I want more of a quad sweep so the squats with the close stance is in their and leg extensions.

I dont know if i should start doing some ab work maybe a little would be good.

**justlift32** · 12-06-2007, 07:59 AM

you should do ab work because it is beneficial to your core strength. however, you won't see them unless you drop to low enough bodyfat.

get the pain above your penis checked out. it might be a hernia.

MetalMX · 12-06-2007, 08:02 AM

I was thinking back/tri's chest/bi's would be better. As after my chest work my tri's work would be compromised same for back and bi's.

**justlift32** · 12-06-2007, 08:05 AM

that is one option. i have done that before, and it works well.

MetalMX · 12-06-2007, 08:05 AM

Ive been doing cardio after weights for 30-40 minutes because of time constraints, in terms of it being catabolic i find no difference but it could be hindering my gains. I'm getting a stationery bike soon so i can do 45 minutes on my off days.

**justlift32** · 12-06-2007, 08:06 AM

bro your throwing things at me here from all over the place. haha

what are your goals? bulking or cutting?

MetalMX · 12-06-2007, 08:08 AM

Hahaha sorry man :P.

**justlift32** · 12-06-2007, 08:13 AM

what are your goals? bulking or cutting?

if cutting cardio is necessary more often.
if bulking, you really dont need the cardio unless you want to stay in great cardiovascular shape. It means you have to eat that much more.

MetalMX · 12-06-2007, 11:32 AM

Cutting. I doubt anyone would want to stay in cardiovascular shape while bulking lol its the only time u can chill, eat and not worry about cardio.

the_invincible2000 · 12-06-2007, 11:36 AM

if you want to add mass in shoulders dont do more than 7 reps and do all sets till muscle failing,only reason i am telling you this because it worked for me.

bigppoppa13 · 12-06-2007, 06:30 PM

in ur chest workout, try switching up the DB for BB, switch every week example:
one week do incline DB, flat BB and decline DB
next week do incline BB flat DB and decline BB
i find it works better that way