Quote:
Originally Posted by geezer dude  Hi ive been training for bout a year now and i just devised myself a new training split routine, wondered if anyone could tell me what you think. is it good or bad? any improvements that you would suggest ect. my diet is high protien carbs ect looking to get bigger, stronger ect. my current bests
flat bench 90kg, squat 100kg deadlift 100kg militry press 70 kg .
A good improvement on last year but still got a a way to go yet.
Mon- Chest, triceps
Inc bb bench press 3 sets
Flat bb bench press 3
Inc DB bench press 3
flat DB bench press 3
Chest dips 4
abs
10 minutes hiit cardio work after weights
Weds- Legs, shoulders
DB shoulder press 4
BB military press 4
rear DB delt raises 3
side DB delt raises 3
shrugs 1
squat 6
lunges 2
calf raises 6 (supersetted with squats)
leg extension 1
ham curls 4
leg curls 1
abs
10 minutes hiit cardio work after weights
Fri- Back, biceps
wide pull ups 4
bent row (yates) 3
T bar rows 3
Deadlift 4
Chin ups 4
DB inc curls 3
standing barbell curls 3
Db hammer curls 3
abs
10 minutes hiit cardio work after weights
If anyone could hive me there opinion it would be much appreciated cheers  |
On chest and tricep day you're training only chest mainly. Triceps only come in to play when benching as secondary muscles. You need to hit them more directly. Try this
Flat bench
Incline bench
Dips
Close grip bench
Pressdowns
Shoulder press/ Military press-- rotate off every other workout.
Bent over lateral raises
Because right now I can almost guarantee you that you're overtraining your chest and undertraining your triceps. I would do shoulder with chest and triceps because that's a lot of stuff that you have on shoulder and leg day. Plus your shoulder will prolly be either sore or not 100% recovered being so close to bench day which uses lots of shoulders.
On leg day (make it only legs since they are a huge muscle group by themselves) you don't need 6 sets of squats make it 4. If you wanna get bigger and stronger throw out the leg extensions and leg curls, no need for these single joint movements. Try this
Squats
Hack squats
Leg press
Lunges
Stiff leg deadlifts
This routine will give you strong and massive legs. Now on back and bis day you should add traps and be doing deadlifts first or after pullup since these are a compound and very demanding try this
Pull ups
Deadlifts
Bent over rows
T bar rows
Barbell curls/ DB hammer curls, rotate off every other workout
Preacher curls (for peaked biceps)
Barbell shrugs
Hope I helped man good luck.
