OK, guys, I'll try a split routine...how about this?

verdantlife · 02-07-2008, 04:14 PM

Everyone said to drop the full body routines in favor of a split routine. How does this look?

FYI, I'm 38, 5'7", 237#, down about 17# since I started training in December. Still want to lose a bunch more weight, of course...but I like training with weights. Cardio is boring but I do it 3x a week at 45 mins each time. Eating 1700-2000 calories a day w/150g of protein.

Monday: Back/Shoulders
DB row (lats)
Military press (delts)
Chinups (lats)
Back lat pulldown (lats)
Back extensions (spinae)
Upright rows (traps, delts)
Lateral DB raise (delts)
Pec desk rear delt laterals (delts)

Tuesday: Cardio

Wednesday: Chest/Arms
Bench barbell press (upper pecs, tris)
Incline DB press (upper pecs)
Decline barbell press (lower pecs)
Fly machine (pecs)
Dips (pecs, tris)
Triceps push down (tri)
Biceps curls (biceps)

Thursday: Cardio

Friday: Rest

Saturday: Legs
Squat (quad)
Deadlift (hams)
Ham Curl (hams)
Calve Raise (calves)
Lunge (glutes)
Weighted ab machine
Situps

Sunday: Cardio

bigppoppa13 · 02-07-2008, 09:33 PM

on ur chest and arms day i would take out fly machine and add another bicep workout..but other than that..great routine

**Kaboom** · 02-07-2008, 09:51 PM

YOURE NOT GETTING NO WHERE NEAR ENOUGH PROTEIN in a day.You should at least be getting 240 grams.
I personally dont like the split.but that doesnt mean its bad.Your leg day looks ok.On chest and arms day you arent working out the arms enough.I personally would do chest and bis and save tris for another day.
On back day i wouldnt do pulldowns and chins together

**Tall HardGainer** · 02-08-2008, 11:24 AM

^^Cosign, you need to be taking in more protein and do more arm work! Good one Kaboom!

**Kaboom** · 02-08-2008, 05:48 PM

Thanks THG

verdantlife · 02-08-2008, 06:35 PM

What do people like for biceps? There's curls with DBs and curls with barbells...and preacher curls...are these all really different!? Seems like the same movement, but hey I'm no pro...

**Tall HardGainer** · 02-08-2008, 06:53 PM

I like EZ Bar Preacher Curls
DB Curls
Low Cable Curls
Concentration Curls
Hammer Curls
Rope Hammer Curls
Reverse Curls

**ZiR RED** · 02-08-2008, 10:53 PM

2 Points...I may be wrong on number one. If I remember correctly verdantlife, you are quite over weight? If thats the case, then you will need less than 1g/lb of bodyweight, since your lean weight is much less.

Secondly, biceps are such a small muscle and serve only two purposes: to raise and supinate the lower arm. In my opinion, they don't need more than 2 exercises to fully overload.

Br

<3Frosty · 02-08-2008, 11:34 PM

Quote:

Originally Posted by ZiR RED

2 Points...I may be wrong on number one. If I remember correctly verdantlife, you are quite over weight? If thats the case, then you will need less than 1g/lb of bodyweight, since your lean weight is much less.

Secondly, biceps are such a small muscle and serve only two purposes: to raise and supinate the lower arm. In my opinion, they don't need more than 2 exercises to fully overload.

Br

I agree with the biceps part.