[F-111]

Hey all ,

just thought id share a friends split with you that he is trying to convince me to do with him. He has achieved some great gains on it and has also found it enjoyable (challenging but still enjoyable). Im not so sure it looks like it may be a bit too much but he doesnt seem to be over training at all, and he progresses every week either in strength or size. let me know what u reckon.

Mon - Back
Lat pulldowns 3x6-8 + warm up
BB Bent over rows 3x6-8
One arm db rows 3x6-10
deadlifts 3x6-8

Tue - Chest
BB flat bench 3x4-6 + warmup
db flat bench 3x6-8
db incline bench 3x6-8
db incline flyes 3x8-10

Weds- Shoulders + traps
db military press 3x6-8 + warmup
upright row 3x6-8
db side laterals 3x8-10
Rear delt flyes 3x10
Db shrugs (heavy) 4x6-8

thurs- legs
squats 4x6-8 + light warmup
leg press 3x4-6
leg extensions 2x10
SLDL 3x6-8
lying ham curls 2x10
standing calf raise 3x15
seated claf raise 3x15

fri - arms
BB curls 3x6-8 + warmup
seated incline db curls start with a weight that allows 10 then go up so that next time you get 8, 4 then 2
rope cable hammer curls 3x6-8
concentration curls 2x10
skullcrushers 3x6-8 super setted with db kickbacks 3x6-8
weighted bench dips 3-6-8
pushdowns 3x8-10

abs get thrown in wherever 2 times a weeks

[ZackKnight]

I don't see a problem.

People will say you don't need a day for arms, but it just depends on how you grow and what you need to grow. If it works for you like it does for me, then go for it. It looks like a good split man.

[johnnyairwaves]

You seem to be a fan of Cutler's. Take a look at his website routine for beginning bodybuilding. The one thing I will point is that he does Calves separate from leg day.

Link Below:

Training

[thenewbreed]

thats my split except i do chest on day one back on day two

[RAGEN2008]

I would switch the legs and shoulder day, doing chest then hitting your shoulders the next day seems like a lot of work on the shoulders with no rest time.

I would also prefer a different exercise, I think two flat pressing exercises isn't needed I would do one flat pressing exercise and maybe do pullovers, dips or some other exercise besides a 2nd flat bench exercise.

[F-111]

cheers, guys, thats been helpful.