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So the 4day Split Didn't Work, How About This?
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06-09-2006, 12:33 PM
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#1 |
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Registered User
Join Date: Nov 2005
Posts: 44
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So the 4day Split Didn't Work, How About This?
Exercises taken from Cowpimps "Designing a split" thread;
Day 1: Push Flat DB Bench - 4x8 Incline DB Bench - 4x8 Military Press - 4x8 Close Grip Dips - 4x8 Day 2: Pull Deadlift - 4x8 Bent Over Rows - 4x8 Upright Rows - 3x8 Close Grip Chins - 4x8 Preacher Curls - 3x8 Day 3: Legs/Abs Squats - 4x8 SLDL - 4x8 Calve Raises - 4x8 Weighted Crunches - 2x8 Hanging Leg Raises - 4x8 DB Side Bends - 4x8 My chest growth seems to be slowing down a bit, i was thinking about adding in some cable crossovers, though i don't want to hit the overtraining mark. Any comments?  |
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06-09-2006, 12:42 PM
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#2 |
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Fitness Celebrity
Join Date: Nov 2003
Location: Cheese Cottage
Posts: 1,466
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Instead of adding more sets, why don't you just change up the number of reps in your workout? Try cycling the amount of reps every week. Also try changing the order in which you perform the exercises. The reason I say this, is you seem to have plenty of chest work already.
Try something like this: Week one: 3x12 Week two: 4x8 Week three: 5x5 |
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06-09-2006, 01:06 PM
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#3 | |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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Quote:
Looks OK to me. Maybe I wouldn't do quite so many sets. Growth will slow down don't forget. Take a break, change the rep scheme, the intensity, the exercises or whatever. |
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What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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06-10-2006, 06:38 PM
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#4 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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Quote:
Are you watching your caloric intake closely? |
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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06-10-2006, 07:22 PM
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#5 | |
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Registered User
Join Date: Feb 2006
Posts: 3,284
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Quote:
Flat DB Bench - 3x8 Incline DB Bench - 3x8 Military Press - 3x8 Regular Dips - 3x8 Triceps Extension- 2x8 Day 2: Pull Bent Over Rows - 3x8 Seated Cable Row- 3x8 Medium Grip Chins - 3x8 Upright Rows - 3x8 BB curls- 2x8 Day 3: Legs/Abs Squats - 4x8 SLDL - 4x8 Calve Raises - 3x8 Weighted Crunches - 2x8 |
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06-10-2006, 09:27 PM
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#6 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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Quote:
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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