[mitbar]

hey guys i have a new routine i want to try out over the summer. the main purpose of this split is to help my two weak areas, my chest and legs. so here it goes.

MONDAY (CHEST,TRIS)
1.SMITH MACHINE INCLINE
2.INCLINE FLYES
3. BENCH PRESS
4. DECLINE BENCH

1.PUSH DOWNS
2. SKULL CRUSHERS
3. SEATED DIPS

TUESDAY (LEGS,SHOULDERS, ABS)
1.LEG EXT
2.LEG PRESS
3.SMITH SQUAT
4.HAMSTRING CURLS
5. CALVES

1. SIDE RAISES
2. BENT OVER LATERALS
3. FRONT RAISES
4. MILLITARY PRESS (MIGHT MOVE TO NUMBER ONE)

1.CRUNCHES
2.HANGING LEG RAISES

WEDNESDAY (BACK,BIS)
1.LAT PULL DOWNS (WIDE)
2.BENT OVER ROWS.
3.T BAR
4. LAT PULL DOWNS (TIGHT)

1.BARBELL CURLS
2.DUMBELL CURLS
3. CONCENTRATION CURLS
4. HAMMER CURLS/REVERSE CURLS (SUPERSET)

THURSDAY (CHEST,ABS)
1.DUMBELL BENCH
2.DUMBELL INCLINE
3.CABLE CROSS OVERS
4.FLYES

1.MACHINE CRUNCHS
2.CRUNCHES
3.KNEE UPS

FRIDAY ( LEGS)
1.LEG PRESS
2.LEG EXT
3.WALK LUNGE
4.HAMMIES (LAYING DOWN)
5. CALVES (SEATED/STANDING)



let me know what u think, i think i will be able to do this and also do cardio atleast 4 days a week. might have to tweak it alittle if i cant fit in my cardio. any opinions are appreciated.

[under construction]

what are the chances of getting some stiff leg deadlifts in there? over all looks good but with all 2x a week training watch for injuries always err on the side of caution

[mitbar]

i can try and throw some straight leg deads in there, the only thing is i have a bad lower back. so bad if it acts up i can barely walk because of pinching my siadic (sp) nerve. anyways that should help my hammies and glutes out huge right?

[under construction]

yea but not at the risk of a back injury just use your best judgement bud

[rdobson]

Originally Posted by mitbar

i can try and throw some straight leg deads in there, the only thing is i have a bad lower back. so bad if it acts up i can barely walk because of pinching my siadic (sp) nerve. anyways that should help my hammies and glutes out huge right?

I got the same prob man...I had a herriated disc and it pinched that nerve....I'm scared to go full bore with my back yet...I'm just trying to do my back about half as intense (or less) as the rest of my body just cause I'd rather have one week part than never be able to walk or workout again

good luck man I train everything twice a week also man...I can;t stay motivated with 3 or 4 days a week

[ibanezman88]

Originally Posted by mitbar

hey guys i have a new routine i want to try out over the summer. the main purpose of this split is to help my two weak areas, my chest and legs. so here it goes.

MONDAY (CHEST,TRIS)
1.SMITH MACHINE INCLINE
that's gonna work too much of your delts. try incline dumbbell presses. much better exersise. oops nvm you have them later on. i guess that's ok. don't go too heavy. you can easily mess up your rotators with incline barbell. especially on a smith.
2.INCLINE FLYES
3. BENCH PRESS
4. DECLINE BENCH
this exersise isn't very effective believe it or not. it's all shoulders, triceps, and.....joints! try seated decline hammer stregth press.

1.PUSH DOWNS
2. SKULL CRUSHERS
3. SEATED DIPS

TUESDAY (LEGS,SHOULDERS, ABS)
1.LEG EXT
2.LEG PRESS
3.SMITH SQUAT
careful on these
4.HAMSTRING CURLS
5. CALVES
hmmm what about free weight squats?

1. SIDE RAISES
2. BENT OVER LATERALS
3. FRONT RAISES
4. MILLITARY PRESS (MIGHT MOVE TO NUMBER ONE)
moving them to number one might be good because you'll be able to go heavy and heavy weight sometimes builds muslce. however, i like it this way too because being pre-exhausted and doing presses can prove to be useful as well. play around with it. i think you're on to something though. i like this routine.

1.CRUNCHES
2.HANGING LEG RAISES

WEDNESDAY (BACK,BIS)
1.LAT PULL DOWNS (WIDE)
2.BENT OVER ROWS.
3.T BAR
4. LAT PULL DOWNS (TIGHT)
try to do deadlifts every couple of weeks. will do wonders in improving your back/overall physique.

1.BARBELL CURLS
2.DUMBELL CURLS
3. CONCENTRATION CURLS
4. HAMMER CURLS/REVERSE CURLS (SUPERSET)
i like this routine also

THURSDAY (CHEST,ABS)
1.DUMBELL BENCH
2.DUMBELL INCLINE
3.CABLE CROSS OVERS
4.FLYES
i like all dumbbell workouts for chest. they're fun!!!

1.MACHINE CRUNCHS
2.CRUNCHES
3.KNEE UPS
for variation, you can try maybe rope crunches. they're one of the best exersises fo rabbs.

FRIDAY ( LEGS)
1.LEG PRESS
2.LEG EXT
3.WALK LUNGE
nice. wish i had space to do these
4.HAMMIES (LAYING DOWN)
5. CALVES (SEATED/STANDING)



let me know what u think, i think i will be able to do this and also do cardio atleast 4 days a week. might have to tweak it alittle if i cant fit in my cardio. any opinions are appreciated.

................................
when legs and chest were a weakness for me, i did them twice a week too. in fact, my split was almost exactly like yours. and my chest and legs blew up. they're one of my strong points now. i think this is going to work well for you!

[allstar]

your a great help kenny, for sure ill come to you when i have some questions about my split/routine

[mitbar]

Originally Posted by ibanezman88

................................
when legs and chest were a weakness for me, i did them twice a week too. in fact, my split was almost exactly like yours. and my chest and legs blew up. they're one of my strong points now. i think this is going to work well for you!

as far as the deads go they tend to hurt my back more than squats. i finnally got myself to start squats, babied myself with the smith at first and am now moving on to free weights actually noticed it doesnt irritated my back like the smith machine.

anytips on a way to ease back into deads without furthur injuring my lower back?

Thanks for the help too man. you have great insight.

[under construction]

a friend of mine who had back surgery strengthened his back doing back ext. on a roman chair slowly adding weight over time. During that time he wore a back belt for squats and deadlifts, after a while he didnt have to anymore.

[ibanezman88]

well, for deadlifts, just don't go as heavy until you back gets stronger.

your back should get real pumped and should be in a LOT of pain during deadlifts. almost excruciating. but it SHOULD NOT feel like an injury. just an insane pump/burn.

[ibanezman88]

Originally Posted by allstar

your a great help kenny, for sure ill come to you when i have some questions about my split/routine

that seems to be my specialty.

now if i can just be as smart as KM or Freak in the nutrition department...