[travisallenn]

its similar to the over training thread but i dont know if i may be doing it.

i usually train 4-5 exercises with 3-4 sets each, the only different day being my bicep and tricep day which i superset.

heres a simple breakdown on what i do/am going to do

monday - back
pull ups
lat pulldowns
seated rows
(going to add deadlifts)

tuesday - chest
bench press 155-165 6x3
dumbell press 40-45 6x3
cable cross chest press
(going to add shoulder press)

wednesday - legs?(i hit it light because i have to stand alot at my work)
squats
lunges
calf raises

thursday - superset tricep and bicep
dumbell curls & barbell tricep extensions
hammer curls & rope pulldowns
dumbell curls & reverse grip pulldowns
hammer curls & tricep kickbacks

sorry i cant give exact numbers yet i'm still testing/trying this new split.

[gringo220]

One question when do you work shoulders? And don't worry about your legs train them and they will get used to it in a week or two. As for your bench don't do more than 4 sets, 6 is to much. I do 4 to 5 exercises for my workouts with 3 to 4 sets each. More for the bigger muscle groups and less for the smaller. Some might say I over train but it works for me and I feel good when I leave so I like to stick with it. It depends on the person and how your body takes it. Try adding t-bar into your back workout and see if you like them. Also for your chest if you're doing flat bench don't do flat dumbell. it's to much and your already doing to much bench anyways. Do incline bench also. I stick to the bench and when I feel I need a change I go to the dumbells. For your arms don't do one exercise and then later come back to it. Do something different for your bi's. Also try skull crushers once for your tri's and see if you like them. And try straight bar curls for your bi's. Some other guys might have some different ideas also so try them and see what works for you. Like I said I am diffeent tha others and it works for me so don't be closed minded to try new things. hope thes helps you a little.

[anthk]

back -
pull ups 2sets
dead lifts 4sets
barbell bent over rows 4sets
lat pull down 3sets
seated rows 4sets
lower back hyperextensions 3sets
barbell shrugs 4sets
dumbbell shrugs 4sets

chest -
bench 4sets
incline bench 3sets
decline bench 3sets
dumbbell flys 3sets
cable cross overs 2sets

shoulders- you can cut the front raises if it's too much for you
smith seated shoulder press 4sets
as above behind the head press 2sets
dumbbell arnold presses 3sets
dumbbell front raises 3sets
dumbbell rear lateral raise 3sets
cable side raise 2sets

triceps -
close grip bench 4sets
tricep dips 4sets
skull crushers 3sets
pull downs 3sets
kickbacks 3sets

biceps -
Olympic barbell curls 4sets
dumbbell curls 4sets
concentration curls 4sets
Add some reverse curls and some wrists curls if you like 5 sets each

legs -
squats 5sets
lunges 3sets
leg press 5sets
good morning 4sets
cable lying leg curls 4sets
standing calf raises 5sets
seated calf raises 5sets

abs -
weighted sit ups as many as you can do
side crunches as many as you can do
cable kneeling crunch 5sets

with all these exercises i will do the sets as followed
warm up is not inc. with sets
(bodybuilding is about 75% of your max rep for around 8-12 reps.)
1 set is enough weight to do 15 reps
2 set is enough weight for 10 reps
3 set is enough weight for 6-7 reps
4 set is enough weight to do 6-7 reps again

for 2 set excrcises cut out 3 and 4 as above
for 3 set exercises cut out the last set as above
for 5 set exercises include another 10reps after the 4 set as above.

Remember to finish the 3,4 or 5 set till failure
experience will let you know what weight is just enough to reach those 6-7 reps with failure, good luck.

[travisallenn]

how does this split sound? (i just took yours and added days to it) i also didnt have shoulders in there because arent they a major assisting muscle in bench and back? i didnt think i should still hit them, but it makes sense to since i train bi's and tri's later in the week and they also work with chest and back.

Monday - back -
pull ups 2sets
dead lifts 4sets
barbell bent over rows 4sets
lat pull down 3sets
seated rows 4sets
lower back hyperextensions 3sets
barbell shrugs 4sets
dumbbell shrugs 4sets

Tuesday - chest -
bench 4sets
incline bench 3sets
decline bench 3sets
dumbbell flys 3sets
cable cross overs 2sets

Wednesday - legs -
squats 5sets
lunges 3sets
leg press 5sets
good morning 4sets
cable lying leg curls 4sets
standing calf raises 5sets
seated calf raises 5sets

Thursday - shoulders - you can cut the front raises if it's too much for you
smith seated shoulder press 4sets
as above behind the head press 2sets
dumbbell arnold presses 3sets
dumbbell front raises 3sets
dumbbell rear lateral raise 3sets
cable side raise 2sets

Thursday - triceps -
close grip bench 4sets
tricep dips 4sets
skull crushers 3sets
pull downs 3sets
kickbacks 3sets

Thursday - biceps -
Olympic barbell curls 4sets
dumbbell curls 4sets
concentration curls 4sets
Add some reverse curls and some wrists curls if you like 5 sets each

Thursday - abs -
weighted sit ups as many as you can do
side crunches as many as you can do
cable kneeling crunch 5sets

with all these exercises i will do the sets as followed
warm up is not inc. with sets
(bodybuilding is about 75% of your max rep for around 8-12 reps.)
1 set is enough weight to do 15 reps
2 set is enough weight for 10 reps
3 set is enough weight for 6-7 reps
4 set is enough weight to do 6-7 reps again

for 2 set excrcises cut out 3 and 4 as above
for 3 set exercises cut out the last set as above
for 5 set exercises include another 10reps after the 4 set as above.

Remember to finish the 3,4 or 5 set till failure
experience will let you know what weight is just enough to reach those 6-7 reps with failure, good luck.

[grunts]

First off, people who dont train legs hard do so because they're f!@#ing nancy's. Try switching up the number of sets and the number of exercises occaisonly. And go hard on calves while you're young. You see my avatar, that kids doing calves three times a week, hes an animal!!!!!!!!!!!!

[gringo220]

Originally Posted by travisallenn

how does this split sound? (i just took yours and added days to it) i also didnt have shoulders in there because arent they a major assisting muscle in bench and back? i didnt think i should still hit them, but it makes sense to since i train bi's and tri's later in the week and they also work with chest and back.

.

that's the craziest thing I've ever heard! You work bi's in back so why hit bi's, you work tri's in chest so why hit tri's,you work lower back in squats so why work lower back,you work abs in squats so why hit abs? just because you do something in another body part exercise doesn't mean you concentrate specifically on that part. When doing back your main muscle group is back not bi's, so thats why you do bi's in another separate workout. train everything and you will get stronger and grow don't be lazy and leave things out.

[anthk]

really you shouldn't be trying to hit any other muscle other than the one you have targeted for isolation. i'm not saying you won't use other muscles but don't include synergists and stabilizers as 'hitting them'. this wouldnt count for major movements like deadlifts etc.

split it as such -
monday chest & abs
tuesday back
wednesday shoulders & abs
thursday rest
friday tris & bis & abs
saturday legs & abs
sunday rest