[Misfits77]

i have this 5 day split that i have been doing for the last 5months let me know if i need to add or take of anything.


Chest:
DB press
Incline press
Decline press
DB flys
Calf raises

Legs:
Squats
leg press
leg extensions
Hack squats
seatead ham curls

off:

Shoulder:
military press
lateral raises
Rear deltoids flys
DB Shrugs/barbell shrugs

Back:
wide grip pull ups
wide grip lats pulldowns
deadlift
DB row
stiff leg deadlift
Calf raises

Arms: bis/tri
wide grip curls
close grip curls
hammer curls
Rope pulldowns
close grip bench press
one arm DB extension
dips
all of the are 5sets reps 15,12,10,8,6
let me know what do you guys think.

[deadlift14]

uhm..couple questions. well, in reality i'm just confused.

when you work out, you want to keep similar movement workouts together. for example:
on your bench day, you are working out your tri's and pecs (also shoulders naurall bc they are a compound muscle) in the extension movement. On a day where you workout your back (deadlift days) you are pulling weight up, so you workout your back muscles and throw in your biceps bc they are in the same movemnt.
Leg days, you work the shit outa your legs in every way possible because they should only be worked out 1 day a week so the other 6 they can rest.

WIth this being said, 5 days in my opinion is too much. 3 days is sufficient becuase you can work in all your muscles, and give them enough time to rest for another workout.

BTW this is all my opinion, you dont have to even finish reading this if you dont wish, im just an excerise science major trying to inform people.

On the first day you do chest...why are your calves being worked out? Ches day (extension) should hit tri's and pec's from eveyr single angle possible. Plus your calves are on your back day too..that confused me.

i dont want you to feel like i'm attacking you or think everything yohu do is wrong, like i said, its all my opinion..i'm just trying to give you another perspective. welp, GL bro

[Kaboom]

Sorry I do not agree with neither one of you.If youre going heavy and trying to build muscle IMO you are making 2 mistakes.One youre doing to many sets per excersise.3 good excersises 3 sets each around 10 reps works great.The other problem isWell I dont guess its a major problem really but you can train bis with chest and tris with back and only work out 4 times a week save the other days for cardio.The only problem with working bis with my or tris with chest like said above is that if youre going heavy working out your chest you will wear out your tris before their w/o and it wont be as effective same with bis on back day.On the other hand if you would like to preexhaust your arms thats the way to do it.heres my fav routine when Im trying to pack on size
Mon-chest and Bis
tues-legs
wed-off or cardio abs,calfs
thurs-back
fri-shoulders and tris
I also do cardio after my workout 3-4 times a week.I take sat and sun off unless Im preparing for a show.Then this all changes.

[mr_bhana]

5 sets per excercise is too much, 9 sets total for each body part is sufficent per week, you may want to add more for legs, 20 sets each for bis and tris is way to much for your arm day. i see nothing wrong with training your calves on a different day to your legs. personally my tris are battered on a chest day so i do not train the 2 together.

the split Kaboom posted is exactly what i used to do before i started triphase

[KM]

Cosign above, 5 sets is too much. Especially with arms. I think the split with exercises you have listed is fine, give it a try. On compound movements, make it around 4 sets. The rest 3, and perhaps lower your rep count.

[Cain Marko]

Ditto to all thats been said ^^

[Misfits77]

thank you guys

[under construction]

Originally Posted by Misfits77

i have this 5 day split that i have been doing for the last 5months let me know if i need to add or take of anything.


Chest:
DB press
Incline press
Decline press
DB flys
Calf raises

Legs:
Squats
leg press
leg extensions
Hack squats
seatead ham curls

off:

Shoulder:
military press
lateral raises
Rear deltoids flys
DB Shrugs/barbell shrugs

Back:
wide grip pull ups
wide grip lats pulldowns
deadlift
DB row
stiff leg deadlift
Calf raises

Arms: bis/tri
wide grip curls
close grip curls
hammer curls
Rope pulldowns
close grip bench press
one arm DB extension
dips
all of the are 5sets reps 15,12,10,8,6
let me know what do you guys think.

as every one is telling you decrease your volume for sure and maybe drop to a four day split. specifics on your routine: chest day to decrease volume I would drop decline entirely. shoulder day looks good . leg day every once in a while throw something out and lunge in its place(not squats) and bring your stiff legs from back day to leg day as it is a ham exercise. Back day throw out one of your wide grip exercises to help with volume. arms looks good. Uless you are currently cutting I would also drop your reps. One good thing in looking at your routine you certainly dont lack work ethic so thats good cuz its something you cant teach but sometimes less is more.