Thread: is this split fine??? :o

I must ask, why? What do you hope to accomplish by rotating the day on which you do biceps?

I really don't think it will make one bit of difference.

D-

ok i thought that some times a won't be able to do bi after the back with enough power , in this case i'll do it another day just to be able to go heavy ...any way ok i won't do that if it is wrong is this split ok???

Originally Posted by assassin

ok i thought that some times a won't be able to do bi after the back with enough power , in this case i'll do it another day just to be able to go heavy ...any way ok i won't do that if it is wrong is this split ok???

what split?

d1 chest
d2 back+traps+rear delts+biceps
d3rest
d4 legs+abs+obliques
d5 shoulders+triceps+forearms
d6,7 rest

d1 chest shoulders+triceps
d2rest
d3back+traps+rear delts+biceps
d3rest
d4 legs+abs+obliques


now post the exercises yoy plan to do

ok there they are
chest
3sets flat bar bench press 10,8,6 reps
2 sets flat dumbell press 8,6 reps
3 sets inclined db press 8-10
2 sets weighted dips 8-10
2 sets inclined cable flyes 10-12reps
1-2 sets cable cross overs


back

3 sets wide grip weighted pullups 10-8 reps
3 sets seated cable rows 10,8,6 reps
3 sets barbell bent over barbell row 6-8reps
3 sets one arm dumbbell row 8-10 reps

shoulders

4 sets seated military presses 10;8;6 (week after 4 sets db seated presses alternating with military press)

3 sets dumbell raises(week after barbell front raises alternating)

4 sets lateral side raises

traps and rear delts

3super sets rear bent-over lateral raises followed by pul machine for rear delts
2 sets dumbell shrugs
2 sets upright rows

biceps
3 barbell curls 6-8 reps

2 setsalternating dumbell curls 6-10 reps
2 sets two arms inclined seated high db curls
1-2 super sets hammer curls(followed by reverse cable curls)

triceps

2 sets french dumbbell extensions 8-10 reps
3 sets skull crushers 10,8,6 reps
3 sets cables push downs 12-15 reps
1-2 cable reverse grip puush down or kick backs

legs

4 sets squats 15-20 reps
4 sets hack squats 12-15 reps
4 sets seated calves pushes
4 sets dead lifts (hamstrings)

so u think really that i must do triceps and shoulders on the same day... that'll make better results??? ofcourse i do't care about ppl i am just afraid if it didn't work for me

Originally Posted by assassin

ok there they are
chest
3sets flat bar bench press 10,8,6 reps
2 sets flat dumbell press 8,6 reps- get rid of that
3 sets inclined db press 8-10
2 sets weighted dips 8-10 add 1 set
2 sets inclined cable flyes 10-12reps get rid of that
1-2 sets cable cross overs- get rid of that


back

3 sets wide grip weighted pullups 10-8 reps
3 sets seated cable rows 10,8,6 reps
3 sets barbell bent over barbell row 6-8reps
3 sets one arm dumbbell row 8-10 reps- switch these 2 CG pulldowns

shoulders

4 sets seated military presses 10;8;6 (week after 4 sets db seated presses alternating with military press)

3 sets dumbell raises(week after barbell front raises alternating)- get rid of it

4 sets lateral side raises

traps and rear delts

3super sets rear bent-over lateral raises followed by pul machine for rear delts
2 sets dumbell shrugs
2 sets upright rows

biceps
3 barbell curls 6-8 reps

2 setsalternating dumbell curls 6-10 reps- get rid of it
2 sets two arms inclined seated high db curls- get rid of it
1-2 super sets hammer curls(followed by reverse cable curls)- vhange that to 0-2 sets hammer curls- if u feel like doing them

triceps

2 sets french dumbbell extensions 8-10 reps- get rid of it
3 sets skull crushers 10,8,6 reps
3 sets cables push downs 12-15 reps
1-2 cable reverse grip puush down or kick backs- get rid of it

legs

4 sets squats 15-20 reps
4 sets hack squats 12-15 reps change that to 2-3 sets
4 sets seated calves pushes
4 sets dead lifts (hamstrings)make that Straight or stif leg deadlifts-

just do it.

The split isn't "wrong." It's not what I would choose, but it's fine as long as you have decent exercise selection in there.

chest shoulders+triceps

3sets flat bar bench press 10,8,6 reps or 2 sets flat dumbell press 8,6 reps
4 sets seated military presses
3 sets inclined db press 8-10
2 sets weighted dips 8-10
3 sets french dumbbell extensions 8-10 reps
3 sets skull crushers 10,8,6 reps


back+traps+rear delts+biceps

4 sets dead lifts
3 sets wide grip weighted pullups 10-8 reps
3 sets seated cable rows 10,8,6 reps
3 sets pull downs
3 sets one arm dumbbell row 8-10 reps

3 barbell curls 6-8 reps
3 setsalternating dumbell curls 6-10 reps


legs+abs+obliques


3 sets squats 15-20 reps
3 sets SLdead lifts
3 sets lunges 12-15 reps
3 sets leg curls
4 sets seated calves pushes
(hamstrings)


abs

thats my advice

nice thnx a lot i got the idea of getting the benefit from the pre exaust of ticeps and shoulders for targeting them with less amount of sets preventing overtraining and leaving more time for recovery

myk- D-

Originally Posted by mike456

myk- D-

this is what i reccomend

push
3sets flat bar bench press 10,8,6 reps
3 sets inclined db press 8-10
3 sets weighted dips 8-10
4 sets seated military presses 10;8;6 (week after 4 sets db seated presses alternating with military press)
3 sets lateral side raises
3 sets skull crushers 10,8,6 reps

pull
3 sets wide grip weighted pullups 10-8 reps
3 sets CG pulldowns or pullups 8-10 reps-
3 sets barbell bent over barbell row 6-8reps
3 sets seated cable rows 10,8,6 reps
3 sets rear bent-over lateral raises
2 sets upright rows
3 barbell curls 6-8 reps
0-2 sets hammer curls- if u feel like doing them

legs
4 sets squats 8-12 reps
2-3 sets hack squats 12-15 reps
4 sets Stiff leg dead lifts
4 sets seated calves pushes
abs

u both are the same i mean same work out i guess this is what i'm gonna do but i really don't get the idea of leaving dicks every where in ppls posts........

Originally Posted by assassin

u both are the same i mean same work out i guess this is what i'm gonna do but i really don't get the idea of leaving dicks every where in ppls posts........:laugh:

Originally Posted by mike456

this is what i reccomend

push
3sets flat bar bench press 10,8,6 reps
3 sets inclined db press 8-10
3 sets weighted dips 8-10
4 sets seated military presses 10;8;6 (week after 4 sets db seated presses alternating with military press)
3 sets lateral side raises
3 sets skull crushers 10,8,6 reps

pull
3 sets wide grip weighted pullups 10-8 reps
3 sets CG pulldowns or pullups 8-10 reps-
3 sets barbell bent over barbell row 6-8reps
3 sets seated cable rows 10,8,6 reps
3 sets rear bent-over lateral raises
2 sets upright rows
3 barbell curls 6-8 reps
0-2 sets hammer curls- if u feel like doing them

legs
4 sets squats 8-12 reps
2-3 sets hack squats 12-15 reps
4 sets Stiff leg dead lifts
4 sets seated calves pushes
abs

thats no good, you just copied the one I did and fucked up the balance!

you actually made it worse!!! you get a:

c-

it's nearly the same actually with some difference

chest shoulders + triceps = push
back traps and rear delts was pull

good translation

it's nearly the same actually with some difference

chest shoulders + triceps = push
back traps and rear delts was pull

good translation

u both must get a D-

yours sucks ur doin overhead press before dips and incline press, and to0 much triceps, and u should cut one of those bicep curls out

Originally Posted by mike456

yours sucks ur doin overhead press before dips and incline press, and to0 much triceps, and u should cut one of those bicep curls out

What's wrong with doing overhead pressing before dips and incline presses?

dips and incline presses hit more muscles than overhead press, if u do overhead press first ur shoulders will be dead and u will suck on the dips and incline press, imo u should do the exercises that do more/bigger muscles first
doesnt that make sense?

Originally Posted by mike456

dips and incline presses hit more muscles than overhead press, if u do overhead press first ur shoulders will be dead and u will suck on the dips and incline press, imo u should do the exercises that do more/bigger muscles first
doesnt that make sense?

overhead what do u mean the flat db press?? i'ts ok really it doesn't hit my shoulders that much......i'm ok with it.....u r right only about too much triceps ,i'm gonna drop it out but this workout is not bad at all what's ur problem with it

i was answering cowpimps question