[ikzn]

i've finally came up with a plan that i think is okay.. but im not too sure
and also wonder if saturday and sunday off will be too much rest?

ROCKY IM SORRY I CHANGED THE PLAN YOU TOLD ME TO TRY OUT, SOMETHING LIKE MONDAY CHEST AND TRICEP, REST , WEDSNDAY BICEP AND BACK, REST AND FRIDAY LEGS AND SHOULDERS

but heres it is-

Monday: Chest and tricep
Chest:
Incline Barbell Presses: 3 sets of 8-12 Reps
Flat Bench Barbell Presses: 3 sets of 8-12 Reps
Dumbbell Flyes: 3 sets of 8-12 Reps
Decline Flyes: 3 sets of 8-12 Reps
Dumbbell Pullovers: 3 sets of 8-12 Reps

Tricep:
Overhead Dumbbell Tricep Extention: 3 sets of 8-12 Reps
Standing Bent-Over Dumbbell Tricep Extension: 3 sets of 8-12 Reps
Tricep Pulldown: 3 sets of 8-12 Reps
Dips: 2 sets to failure

Tuesday: Legs
Lunges: 3 sets of 8-10 Reps
Leg Extensions: 3 sets of 8-10 Reps
Leg Curls: 3 sets of 8-10 Reps
Squats: 3 sets of 8-10 Reps

Wedsnday: Bicep and Back
Bicep:
Dumbbell Curls: 3 sets of 8-12 Reps
Barbell Curls: 3 sets of 8-12 Reps
Incline Dumbbell Curl: 3 sets of 8-12 Reps
Preacher Dumbbell Curls: 3 sets of 8-12 Reps
Hammer Curls: 3 sets of 8-12 Reps

Back:
Wide-Grip Lat Pulldown: 3 sets of 8-12 Reps
Bent Over Long Bar Rows: 3 sets of 8-12 Reps
Wide-Grip Behind the Neck Pulldowns: 3 sets of 8-12 Reps
One Arm Dumbbell Rows: 3 sets of 8-12 Reps
Deadlift: 3 sets of 8-10 Reps

Thursday: Shoulders and Traps
Shoulders:
Side Lateral Raises: 3 sets of 8-12 Reps
Lying Rear Delt Raise: 3 sets of 8-12 Reps
Seated Dumbbell Press: 3 sets of 8-12 Reps
Arnold Dumbbell Presses: 3 sets of 8-12 Reps

Traps:
Barbell Shrugs (front): 4 sets of 8-12 Reps
Dumbbell Shrugs: 4 sets of 8-12 Reps

Friday: Cardio/ Abs

Saturday: off

Sunday: off

Repeat

[jornT]

From now on, I'm gonna respond this to everyone who comes up with a regular split questions!

Split Training - All wrong?!?!

[MaKaVeLi]

just like so many before you - you've been deceived into thinking more is better when it's the opposite which is more likely to be true.... you're doing 1 or 2 more exercises for chest than is required and an insane number of sets/reps for biceps when all you need is 2 or 3 exercises at 8-10 sets max, also one pressing movement for shoulders is usually enough. I think you should do some reading on splits before you post your next split and no it's not too much rest having both sat and sun off

[Lineski]

Yeah, you might want to lower your volume. Sure, that's dependent on experience, what you're taking and so on but doing 4 exercises for tri's after doing chest is pretty much torturous on your tris. Honestly, I'd work your split around what you want to develop the most and give that your own day and make sure you're not training corresponding muscle groups back to back. For example, you're doing deadlifts for back and the next day working traps with shoulders; I'd clean up stuff like that. One last thing, I'm not sure if you're training biceps before back but I would strongly recommend reversing that order if you are. Back training works biceps too and allows you to use much heavier weights which are good for mass building before doing isolation work for bi's. Personally I do bi's after chest and tri's after back.

Good luck, bro. Let us know if you decide to change anything.

[Rocky]

Don't apologise for chagngin the routine to suit you, but as the others have said - far, far too much volume and exercises! Less is definately more!
And as Lineski said doing bi's before back is asking for a reduced back workout.
Seriously start from the basics and do a lot less and apply yourself to the few (FEW) exercises for each muscle and work tham hard!

[ikzn]

i changed it... finally... anything still wrong with it? please dont tell me it still has too many exercises, help help help

Monday: Chest and Bicep
Chest:
Incline Barbell Presses: 3 sets of 8-12 Reps
Flat Bench Barbell Presses: 3 sets of 8-12 Reps
Dumbbell Flyes: 3 sets of 8-12 Reps
Dumbbell Pullovers: 3 sets of 8-12 Reps

Bicep:
Barbell Curls OR Dumbbell Curls: 3 sets of 8-10 Reps
Preacher Dumbbell Curls: 3 sets of 8-10 Reps
Hammer Curls: 3 sets of 8-10 Reps

Tuesday: Legs and Abs
Legs:
Lunges: 3 sets of 8-12 Reps
Leg Extensions: 3 sets of 8-12 Reps
Leg Curls: 3 sets of 8-12 Reps
Squats: 3 sets of 8-10 Reps

Abs:
Sit-ups, twists, leg raises

Wedsnday: Back and Tricep
Back:
Wide-Grip Lat Pulldown: 3 sets of 8-12 Reps
Bent Over Long Bar Rows: 3 sets of 8-12 Reps
One Arm Dumbbell Rows: 3 sets of 8-12 Reps
Deadlift: 3 sets of 8-10 Reps

Tricep:
Overhead Dumbbell Tricep Extention: 3 sets of 8-12 Reps
Tricep Pulldown: 3 sets of 8-12 Reps
Standing Bent-Over Dumbbell Tricep Extension: 3 sets of 8-12 Reps
Dips: 1 set to failure

Thursday: Rest

Friday: Shoulders and Traps
Shoulders:
Side Lateral Raises: 3 sets of 8-12 Reps
Arnold Dumbbell Presses: 3 sets of 8-12 Reps
Standing (or seated) Dumbbell Press: 3 sets of 8-12 Reps

Traps:
Barbell Shrugs (front): 3 sets of 8-12 Reps
Dumbbell Shrugs: 3 sets of 8-12 Reps

Saturday: off
Sunday: off

Repeat




oh yeah Rocky, i also read the thread "SPLIT ROUTINES ALL WRONG?"
so you have been doing whole-body workouts for how long? or do use split routines? just wondering, what is your routine at the moment?

[MaKaVeLi]

That's a much better routine,

Chest: perhaps you could do without the pullovers on chest day but that's up to you, and try alternating between BB's and DB's for your pressing movements

Legs: do either Squats or Leg Extensions first and make sure you also fit in some calves

Back: try to do deadlifts first coz you're gonna need all the energy you have to do them.

Shoulders: include a rear delt exercise and you don't really need two pressing movements, instead you can add a front raise if you wish.

Other than that it's looks like a pretty good routine! good luck with your training

[ikzn]

Originally Posted by MaKaVeLi2005

That's a much better routine,

Chest: perhaps you could do without the pullovers on chest day but that's up to you, and try alternating between BB's and DB's for your pressing movements

Legs: do either Squats or Leg Extensions first and make sure you also fit in some calves

Back: try to do deadlifts first coz you're gonna need all the energy you have to do them.

Shoulders: include a rear delt exercise and you don't really need two pressing movements, instead you can add a front raise if you wish.

Other than that it's looks like a pretty good routine! good luck with your training

thank you so much!!!!!

[Lineski]

Good advice there Makaveli. I'd say dump the Arnold presses and either do seated military press (my personal favorite press for shoulders) or seated dumbell press. Bent over side raises or reverse pec-decks would be good for your rear delts.

The only other thing I would say is depending on your priorities for back, you can still do pulldowns first then deadlifts, but I wouldn't do them later than second in your routine. Unless of course you do them in a smith machine like Flex did and go for more of a higher rep range for lower back detail than just shear thickness.

Oh, and you might want to warm up your elbows during your tri routine by doing pushdowns before overhead extensions.

Best of luck

[Rocky]

The routine looks good and the suggestions above are ideal. If you utilize these you should be on the right path! (maybe knock off one exercise for tris! :) )

With regard to your question about my routine. To be honest I do a split routine myself, but I'm not short sighted enough to see the benefit in whole body training at certain stages of training! My split is currently:

Mon - Chest & Back
Weds - Shoulders & arms
Fri - Legs

And to be honest It's going really well! It's all in my log along with what exercises I do!

Good luck with your routine! Should make some good progress with it!
And if you do hit a sticking point - definately consider the whole body routine. It's not just for beginners by any means!

[ikzn]

thanks guyss