My cutting split...critique please

Premo55 · 04-12-2004, 09:59 AM

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.

Premo55 · 04-12-2004, 11:39 AM

Anybody?

Peace.

Premo55 · 04-12-2004, 05:12 PM

Please?

Peace.

once was fat · 04-12-2004, 08:08 PM

Looks good to me, but what the hell do I know. At least I will bump it for you.

Vieope · 04-12-2004, 08:29 PM

Why do you think that you need to have a cutting split ?
IMO cutting splits are not necessary but ..

Quote:

Originally posted by once was fat
what the hell do I know.

titans1854 · 04-13-2004, 12:20 AM

why don't you hit the arms directly with isolation exercises? you should add in an arm day and work your biceps and triceps.

jadakris31 · 04-13-2004, 08:54 PM

no arms and it seems like alot sets.. my 2 cents

04-12-2004, 09:59 AM	#1
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	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. Last edited by Premo55 : 04-12-2004 at 11:39 AM.
	T DOT O.

04-12-2004, 11:39 AM	#2
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	Anybody? Peace.
	T DOT O.

04-12-2004, 05:12 PM	#3
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	Please? Peace.
	T DOT O.

04-12-2004, 08:08 PM	#4
once was fat Senior Member Elite Member Join Date: Oct 2003 Location: tucson az Posts: 692 Photos: 2	Looks good to me, but what the hell do I know. At least I will bump it for you.
	He who speaks least, think's most.

04-13-2004, 12:20 AM	#6
titans1854 I'm a Berserker Join Date: Jun 2003 Location: Huntington Beach, CA Posts: 602	why don't you hit the arms directly with isolation exercises? you should add in an arm day and work your biceps and triceps.
	Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

04-13-2004, 08:54 PM	#7
jadakris31 jersey's here Join Date: May 2003 Location: nj Posts: 390 Photos: 1	no arms and it seems like alot sets.. my 2 cents

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