New Training Split [Forum Archive]

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New Training Split

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Posted by: WATTS

i had arthoscopic surgery on my knee so i wont be doing a "leg" day until im cleared by my Doc. but this is what i have until then...

Monday: Chest
Incline BB presses 4x6-10
Flat DB presses 3x8-10
Flat DB flyes 3x8-12

Tuesday: Bicep
Seated DB half twist curls 4x6-10
DB incline curls 3x6-10
Machine preacher curls 3x6-10

Wednesday: Shoulder
Seated DB laterals 4x8-12
Seated one-arm cross cable laterals 3x8-12
Machine Presses 3x6-10

Thursday: Tricep
Seated DB French Presses 4x6-10
E-Z curl bar skull crushers 3x6-10
Weighted Dips 3x6-10

Friday: Back
Lat pulldown to front5x6-10
Machine Row 3x6-10
Machine Pullovers 2x8-12
Machine hammer shrugs 3x8-12

Saturday: Off

Sunday: Off

I change the actual lifts and stuff like that weekly depending on what i feel will give me best gains. but that is basically the set up that it is going to be in.

If anybody has any critiques that they have on this i would be more than glad to hear them and help me keep building a more solid program. thanks all!

Before i was doing:
Mon:Chest/bicep
Tues:Legs
Wed:Shoulder
Thur: Off
Fri:Back/tricep
Sat: Off
Sun: Off

Posted by: madds

The first thing i must say to you is: rearrange your split.
I would go, if I were you:
DAY 1: BACK/BICEP
DAY 2: CHEST/TRICEP
DAY 3: OFF
DAY 4: SHOULDERS
DAY 5: OFF
DAY 6: REPEAT CYCLE

This way, when training back for example, the ancilliary muscles for back movements is the biceps/brachiallis. Therefore, by working back and then working biceps, your pre-exhausting your biceps, which allows you to still work intensely but at lower poundages, whichin turn will allow for better form which will place more stress on your upper and lower insertions as well as allow your bicep bellies to become so pumped with blood they can't help but grow. Same applies with chest/triceps.

By the looks of your exercises, you need to increase the amount of basic compound movements, i.e. the exercises that everyone hates. This means barbell bench presses for chest, military presses for shoulders, barbell rows and deadlifts for back, barbell curls for biceps, close-grip bench presses for triceps. I like to go heavy with these, but also place them at the strat of your workout, as they are the exercises that require the most concentration (with the exception of deadlifts - do them last).

If you need any more help, I'll be more than happy.

Good day.

Posted by: mr_oo3

DAY 1: BACK/BICEP
DAY 2: CHEST/TRICEP
DAY 3: OFF
DAY 4: SHOULDERS
DAY 5: OFF
DAY 6: REPEAT CYCLE

I'd reccomend:

DAY 1: BACK/BICEP
DAY 2: CHEST/TRICEP
DAY 3: OFF
DAY 4: OFF
DAY 5: Delts
DAY 6: OFF
DAY 7: OFF

Also to your routine I'd change all those machine back exercises to the real thing, and do pull ups insted of lat pull downs.

And on shoulders add upright rows and front raises. And do shoulder presses (DB) insted of machine presses.

Posted by: LAM

Day 1 - Chest/Biceps

Day 2 - Shoulders/Triceps

Day 3 - Back/Rear Delts/Traps

* stopping doing all of that machine work for back and shouldeers switch to free weight based exercises

Posted by: WATTS

Quote:

Originally Posted by madds

The first thing i must say to you is: rearrange your split.
I would go, if I were you:
DAY 1: BACK/BICEP
DAY 2: CHEST/TRICEP
DAY 3: OFF
DAY 4: SHOULDERS
DAY 5: OFF
DAY 6: REPEAT CYCLE

im not very fond of doing back/bicep and chest/tricep...i do not feel as though i make the same gains as if i were to do them on different days..but i do love doing chest/bicep and back/tricep...feels like i get a better workout this way..but maybe ill give it a try again and see if it works better another time around.

Quote:

Originally Posted by LAM

* stopping doing all of that machine work for back and shouldeers switch to free weight based exercises

i can definetly change up the shoulders to free weights and will, but what about for back? because i can't do things like barbell bent over rows or anything like that.or anything that puts extra stress on my knees as of right now. do you have any ideas on what you think might work?

thank you all of your guys help. its much appreciated.

and if you or anyone else has any more tips or anything feel free to let me know..thanks again!

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