For over a year now i have this type of schedule and now i want to change it a little.
Day 1 Chest/Bicep
Day 2 Legs (lately its been getting skipped alot)
Day 3 Back/Tricep
Day 4 Shoulder/Bicep
Repeat.. off course there is resting days and days for running.
anyways i have made some massive improvements in chest/back area. went up about 10-15%. but i still want more and i wnat to define more.. my diet has been good except it has been sucky lately cause of school.
now i kinda want to change the routine around. i was thinking since i really hate Leg day, i would split some into chest day. drop the bicep. and add some into shoulder day.. and have bicep added somewhere else...
what you have to say?
to give some background.
i am about 185 lbs, i can probably bench around 215 max. (don't max out often) and i use to do smith machine squats at 305
you should definetly alternate between rack squats and smith, this way you will use all those little stabilizer muscles. just use a nice slow, smooth motion and the weights will not fall off...you'd have to have some pretty fucked up from to have the weights dropping off the sides. if you want you could use clamps.