My cutting split...critique please!
Okay, so here's my bastardised P/RR/S plan, please critique. HELP!
Monday- Rest
Tuesday- Chest
Wednesday- Legs
Thursday- Rest
Friday- Shoulders
Saturday- Rest
Sunday- Back
Chest (Power)
4x6 flat dumb-bell press
4x6 incline dumb-bell press
4x6 decline dumb-bell press
2x5 flat flyes
Chest (rep range)
6-8 x 3 flat DB press
6-8 x 3 incline DB press
6-8 x 3 decline dumb-bell press
8 x 3 cable crossover
Chest (shock)
6x3 flat DB press Superset flat flyes
6x3 incline DB press superset incline flyes
6x3 decline DB press superset decline flyes
1xdropset cable crossover
I actually only use one back workout
3x wide-grip pull up to failure
3x medium-grip pull up to failure
5x pronated chin up to failure
5x5 deadlift
6x3 overhand bent-over barbell row ALTERNATE 6x3 t-bar row
I'm thinking of adding wide-grip pulldowns to that workout, but it seems like I might be throwing too much volume in there.
Legs (POWER)
4x8 squats (+2 warmups)
4x5 front squats
5x4 snatch grip deadlift
6x3 leg press
6x3 lying leg curl
Legs (REP RANGE)
8x5 squats
8x3 front squats
7x3 snatch grip deadlift
8x2 step-ups
8x2 lying leg curl
I don't actually do shock for legs.
Delts (POWER)
5x5 hanging power clean and jerk
4x6 seated DB overhead press
6x3 leaning one-armed lateral
6x3 front delt plate raise
Delts (Rep range and shock amalgamation)
6x4 push press OR 7x3 power clean and jerk
8x3 seated DB overhead press
8x3 leaning one-armed lateral SUPERSET 8x3 front delt raise
To the Delt workout I add a trap workout that is pretty much the same week in week out, my traps only seem to react to higher rep training:
8x3 overhead barbell shrug
6x3 heavy barbell shrug SUPERSET 12x3 shrug in calf machine
Every now and then I'll have a direct arm workout that will involve:
6x3 close-grip bench press
5x5 weighted dips
1x dropset skullcrushers
6x3 Gironda curl
6x2 Zottman curl
6x3 Incline curl
1x dropset machine preacher curl
Peace.
Okay, so here's my bastardised P/RR/S plan, please critique. HELP!
Monday- Rest
Tuesday- Chest
Wednesday- Legs
Thursday- Rest
Friday- Shoulders
Saturday- Rest
Sunday- Back
Chest (Power)
4x6 flat dumb-bell press
4x6 incline dumb-bell press
4x6 decline dumb-bell press
2x5 flat flyes
Chest (rep range)
6-8 x 3 flat DB press
6-8 x 3 incline DB press
6-8 x 3 decline dumb-bell press
8 x 3 cable crossover
Chest (shock)
6x3 flat DB press Superset flat flyes
6x3 incline DB press superset incline flyes
6x3 decline DB press superset decline flyes
1xdropset cable crossover
I actually only use one back workout
3x wide-grip pull up to failure
3x medium-grip pull up to failure
5x pronated chin up to failure
5x5 deadlift
6x3 overhand bent-over barbell row ALTERNATE 6x3 t-bar row
I'm thinking of adding wide-grip pulldowns to that workout, but it seems like I might be throwing too much volume in there.
Legs (POWER)
4x8 squats (+2 warmups)
4x5 front squats
5x4 snatch grip deadlift
6x3 leg press
6x3 lying leg curl
Legs (REP RANGE)
8x5 squats
8x3 front squats
7x3 snatch grip deadlift
8x2 step-ups
8x2 lying leg curl
I don't actually do shock for legs.
Delts (POWER)
5x5 hanging power clean and jerk
4x6 seated DB overhead press
6x3 leaning one-armed lateral
6x3 front delt plate raise
Delts (Rep range and shock amalgamation)
6x4 push press OR 7x3 power clean and jerk
8x3 seated DB overhead press
8x3 leaning one-armed lateral SUPERSET 8x3 front delt raise
To the Delt workout I add a trap workout that is pretty much the same week in week out, my traps only seem to react to higher rep training:
8x3 overhead barbell shrug
6x3 heavy barbell shrug SUPERSET 12x3 shrug in calf machine
Every now and then I'll have a direct arm workout that will involve:
6x3 close-grip bench press
5x5 weighted dips
1x dropset skullcrushers
6x3 Gironda curl
6x2 Zottman curl
6x3 Incline curl
1x dropset machine preacher curl
Peace.
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