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Posted by: scandalous1
I joined a gym two weeks ago and began my first 2 weeks alternating an upper body push/pull/legs split but have found it hard to mix my shoulders into my routine. Today is the 1st day of my third week and am going to start the 4-day horizontal push/pull, legs, vertical push/pull, legs as detailed in built’s blog ‘baby got back’ (Got Built? » Baby Got Back). I am filling in the days work-outs with exercises and had a few areas where I might need some advice. I have exercises and then alternate exercises which I will alternate and will mix up the rotation as well. The gym I go to has everything so I have no real limitations on equipment. Days 1 & 2 I feel pretty good about, day 3 verticals might need some help, and day 4 legs hip/ham dominant I need some suggestions as well. Any help is appreciated.
Day 1 – Upper Body Horizontal push/pull
Chest:
Flat BB press / DB press
Incline DB press / Incline BB press
Decline BB press / Iso Decline Press (hammer str.)
Back:
BB bent-over rows / DB rows
Low pulley rows
DB bent-over laterals
Day 2 – Legs; Quad dominant; hams accessory + Biceps
Legs:
BB squats
Leg Press
iso leg curls
Biceps:
BB curls / Preachers
DB curls / DB hammer curls
Day 3 – Upper Body Vertical push/pull
Chins / Pull-ups
Lat pull downs
Dead-lifts
Standing BB military press / DB shoulder presses / Arnie’s
Front Laterals
Side Laterals
Day 4 – Legs; hams/calves dominant, quad accessory + Triceps
RDL/SLDL
Leg extensions
Close grip bench press
Triceps push downs
Posted by: hoot
been doing this routine for quite a while now. I change up rep schemes/lifts when I deload or stall. my suggestions are bolded. have some fun with this.
Day 1 – Upper Body Horizontal push/pull
Chest:
Flat BB press / DB press
rotate incline /decline. change when you deload
Incline DB press / Incline BB press
Decline BB press / Iso Decline Press (hammer str.)
Back:
BB bent-over rows / DB rows
Low pulley rows
DB bent-over laterals or face pulls
Day 2 – Legs; Quad dominant; hams accessory + Biceps
Legs:
BB back squats
Leg Press
SLDL, RDL, GMs, or pull throughs (lighter weight). I try to avoid doing the same lift that I do on hamstring dominant/heavy day
Biceps:
BB curls / Preachers or DB curls / DB hammer curls
Day 3 – Upper Body Vertical push/pull
Chins / Pull-ups
Lat pull downs
Dead-lifts
I rotate rack pulls with deads
hammer strength high rows
Standing BB military press / DB shoulder presses / Arnie’s
Side Laterals
Front Laterals (your anterior delt is going to get hit fairly hard on horizontal push day. go light/moderate if you do them)
Day 4 – Legs; hams/calves dominant, quad accessory + Triceps
RDL/SLDL (heavy)
Front squats (moderate weight)
Close grip bench press
Triceps push downs
DIPS
tate press
Posted by: scandalous1
Thanks for the reply hoot! 
I appreciate your suggestions and will definitely work them in. I really liked this split and it worked well for me last week. I ended up with:
Day 1
DB flat press
DB incline press
Iso hammer strength decline press
T-bar rows
low pulley rows
Day 2
BB back squats
leg press
iso hammer str leg curls
BB curls
seated DB curls
light DB curls + hammers (10 reps reg. curls, then hammers for 10)
Day 3
arnold presses
side lateral raises (light weight but good form, no swinging)<<really tough
chins
lat pulldowns
Day 4
RDL
Dead-lifts
leg extensions
dips
triceps press downs
close grip bench
The thing I like about this split is that it covers everything and I tried to really focus on the compound exercises like the squats, deads, RDL's etc. I also do abs on my days off from the gym at home. I'm going to to gym to do some cardio now!
thanks again!
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