Thread: New Split

Well here's my new split .. I'm really bad at making routines LOL , so any help is very much appreciated.

Sun - Horizontal work (chest + back)
Mon - Quads + Shoulders
Tues - Abs + Cardio
Wed - Vertical Back Work + Arms
Thurs - Cardio
Fri - Hammies + Glutes
Sat - OFF

Horizontal Work (chest + back) -
Bench Press - 1 warm -up set , 4 working (5-8 reps)
Seated Rows - 1 w/u set , 4 working (5-8 reps)
Incline / Delince Flys (alternating each week) - 3 sets , (8-12 reps)
Bent over BB rows - 3 sets (8 - 12 reps)
Face Pulls - 3 sets (8-12 reps)

Quads + Shoulders
Jump Squats - 1 warm -up set
Overhead Squat - 2 sets (5 reps , working eventually to get to one rep)
Front Squats - 4 sets (5-8 reps)
DB Arnold Press - 4 sets (5-8 reps)
Leg Extension - 2 sets (8-12 reps)
Single Leg Press 2 sets (8-12 reps)
BB Upright rows - 3 sets (8-12 reps)

Vertical Back + Arms
Negative Pull - ups - 2 sets (jsut before failure)
Wide - Grip Lat Pulldowns - 4 sets (5-8 reps)
Straight arm Pulldowns - 2 sets (8-12 reps)
Hammer Curls - 4 sets (5-8 reps)
CG bench Press - 4 sets (5-8 reps)
Concentration Curls - 2 sets (8-12 reps)
super seted with ..
Rope Pulldowns - 2 sets (8-12 reps)

Hammies + Glutes -
Sumo Deadlifts - 1 w/u sets , 4 sets (5-8 reps)
Reverse DB Lunges - 3 sets (8-12 reps)
Hamstring Leg Press - 2 sets (8-12 reps)

Ab Work -
Ab work is usually a mixture between - Negative Dragon Flags , cable Crunches , Hovers , swiss ball - bridges and sometimes ball Pikes ..



The reason I have so much volume for my arms is because There really lagging , I wasn't doign this much before , I only did 2 sep exercises for biceps / triceps. And right now my legs / chest are overpowering my backs width / arms size .. alot. So I'm putting more emphasize on my arms + vertical back work.

I'm also scared of doing some front squats LOL I have very little arm strength .. and Regular Squats were in my previous routine so .. I don't Know maybe I should just keep them?


Anyways any help is appreicated.

Originally Posted by Tom_B

Well here's my new split .. I'm really bad at making routines LOL , so any help is very much appreciated.

Sun - Horizontal work (chest + back)
Mon - Quads + Shoulders
Tues - Abs + Cardio
Wed - Vertical Back Work + Arms
Thurs - Cardio
Fri - Hammies + Glutes
Sat - OFF

For Arm work, you dont have to do a lot. Less is more. Some dont do direct arm work as they get worked with chest and back plenty. So you might want to reduce the volume.

Also try and vary the reprange a bit more.

Horizontal Work (chest + back) -
Bench Press - 1 warm -up set , 3 working (4-6 reps)
Incline press - 2 sets , (6-8 reps)
Delince Flys - 2 sets , (8-10 reps)

Seated Rows - 1 w/u set , 3 working (4-6 reps)
Bent over BB rows - 2 sets (6-8 reps)
Face Pulls - 2 sets (8-10 reps)

Quads + Shoulders
Jump Squats - 1 warm -up set
Overhead Squat (or back squats) - 3 sets (5 reps , working eventually to get to one rep)
Single Leg Press 2 sets (6-8 reps)
Leg Extension - 2 sets (8-10 reps)

DB Arnold Press - 3 sets (6-8 reps)
BB Upright rows - 3 sets (8-10 reps)

Vertical Back + Arms
Negative Pull - ups - 2 sets (jsut before failure)
Wide - Grip Lat Pulldowns - 3 sets (4-6 reps)
V Grip pulldowns - 3 sets (6-8 reps)
Straight arm Pulldowns - 2 sets (8-10 reps)

Preacher Curls - 3 sets (6-8 reps)
Hammer Curls - 3 sets (8-10 reps)

Rope Pulldowns - 3 sets (6-8 reps)
Overhead tri extn - 3 sets (8-10 reps)

Hammies + Glutes -
Sumo Deadlifts - 1 w/u sets , 4 sets (4-6 reps)
Reverse DB Lunges - 3 sets (6-8 reps)
Hamstring Leg Press - 2 sets (8-10 reps)

The above is working with your split. I would suggest something like-
Sun - Chest + Tris
Mon - Lower back + Hammies + Glutes
Tues - Abs + Cardio
Wed - Quads + Shoulders + calves
Thurs - Cardio
Fri - Upper Back + Bis
Sat - OFF