[Topgun]

Hey guys I am new to this forum, but I have been lifting for 5 years off and on. And for about 1.5 years seriously bodybuilding. I have a new split that I have been doing for a few weeks and so far I am loving it. THis board seems to be filled with knowledgeable people and I just want some input. I am planning on competing in the very near future.

Stats: 19 year old, 189lbs., 9%BF

Monday: Chest/Biceps
*BB Flat: 1 warm up set, 3 to 4 working sets
DB Incline: 3 sets
WEighted Dips: 2 sets
Flat DB Flys: 2 sets
*Standing Alternate DB Curls: 3 sets
EZ Curls: 3 sets
Cable Curls: 2 sets
DB Hammer or Reverse Grip BB: 2 sets

Tuesday: Leg Day
BB Squats: 1 warm up set, 3 to 4 working sets
Leg Press: 3 sets
Hack Squats: 3 sets
Leg Extensions: 2 sets
Stiff Leg Deadlifts: 4 sets
Leg Curls: 3 sets

Wednesday: Cardio

Thrusday: Back/Traps
*Deadlifts: 1 warm up set, 3 to 4 working sets
Weighted Pullups: 3 sets
Latt Pulldowns: 2 sets
Bent-Over BB Rows: 3 sets
T-Bar Rows: 2 sets
Hammer Strength High Row: 2 sets
*BB Shrugs: 3 sets
DB Shrugs: 3 sets

Friday: SHoulder/Triceps
*Seated BB Military Press: 4 sets
Seated DB Military: 3 sets
Standing Side Laterals: 3 sets
One Arm Cable LAterals: 2 sets
Bent-Over DB Laterals: 3 sets
*Close Grip Bench: 1 warm up set, 3 working sets
Skull Crushers: 3 sets
Weighed Dips: 3 sets
One Arm DB Extensions: 2 sets

Saturday: Cardio

Notes: THis is a higer volume than I normally do, but I only work each body part 1x a week. My diet is going great and recovery hasnt been a problem. I stick with a rep range of 4 to 8 reps and I only go to failure maybe on the last set.

Thanks Guys!

[fahad]

i have tried the same split before and it worked very well 4 me..

[Topgun]

Thanks bro! I just want to get all the details right. My greatest strength is my proportions. Nothing dwarfs another body part.

[Void]

Looks good man..Only changes I would make is not doing both db shrugs and bb shrugs in the same workout, that is 2 much for traps. Also, doing a military press and then a db press is kinda weird because its pretty much the same movement. Why dont u start with the military press do yer lat raies etc and then try the db arnold press instead? Hits the delts from a diff angel.....anyways good luck with yer training

[Topgun]

Originally Posted by Void

Looks good man..Only changes I would make is not doing both db shrugs and bb shrugs in the same workout, that is 2 much for traps. Also, doing a military press and then a db press is kinda weird because its pretty much the same movement. Why dont u start with the military press do yer lat raies etc and then try the db arnold press instead? Hits the delts from a diff angel.....anyways good luck with yer training

Ya I was thinking about droping the DB shrugs. THe deadlifts hit my traps pretty good also.

On shoulders the reason behind this is the range of motion. The eccentric movement on the DB press is greater than with the BB. I am not a big fan of Arnolds. I dont feel the need to sacrifice weight just for twisting the DB.

Thanks for the input!

[Void]

Originally Posted by Topgun

Ya I was thinking about droping the DB shrugs. THe deadlifts hit my traps pretty good also.

On shoulders the reason behind this is the range of motion. The eccentric movement on the DB press is greater than with the BB. I am not a big fan of Arnolds. I dont feel the need to sacrifice weight just for twisting the DB.

Thanks for the input!

Yeh I am not a big fan of the arnolds myself either You are right about the DB press having a way better range of motion but doing Military and then db really is not a good thing....How strong are you on the dbs after you do your military press first?

[Topgun]

Originally Posted by Void

Yeh I am not a big fan of the arnolds myself either You are right about the DB press having a way better range of motion but doing Military and then db really is not a good thing....How strong are you on the dbs after you do your military press first?

After BB military I usually do 3 sets of DB military. Starting out with 65's for 8 and ending up with 70's or 75's for 5 or 6 reps.

[fahad]

hey man u should do wut works for u and hitting the shoulders with 2 compound movments rather than 1 is really a good thing...

[thedon]

try to isolate the shoulder workout...i see you have legs on its own and shoulders and triceps...you could superset together calves and triceps and then focus on the quads and hams...i have gotten good results by leaving shoulders by themselves

[swoleN]

Do you have any pics and I love you signature

[karahan22]

yes u are rıght

[KM]

3 Years Later!!!!

[Blitzkrieg]

Lol damn and I was about to comment before I noticed that