Thread: help spliting these into workouts

Originally Posted by steel

hi, i have finally decided on the following exercises (i workout at home so have the equipment and know how to perform them) to use in my training regime - a sort of kick start after a while off. can you please split them up into 3 workouts that you think will work well together? i have been moving things around and could do with a little guidence so that i can settle on a routine for the next 4-6 weeks. thanks guys.

exercises are:

Bench Press
Fly
Overhead Press
Upright Row
Bent Over Row
Barbell/DB Curl
Reverse Curl
Tricep Extension
Squat
SLDL
Leg Extension
Leg Curl

Many thanks again

Push
Bench Press
Fly
Overhead Press
Tricep Extension

Pull
Upright Row
Bent Over Row
Barbell/DB Curl
Reverse Curl

Lower
Squat
SLDL
Leg Extension
Leg Curl
_______________________

Upper
Bench Press
Overhead Press
Tricep Extension
Bent Over Row
Barbell/DB Curl
Reverse Curl

Lower
Squat
SLDL
Leg Extension
Leg Curl

Combo: Use 50-55% of 1RM
Squat
Bench Press
Fly
Bent Over Row
Upright Row

many thanks!, 2 options to choose from then! - the 2nd one looks interesting.

Originally Posted by steel

many thanks!, 2 options to choose from then! - the 2nd one looks interesting.

On the upper and lower days, work in 3-5, 6-8, and 8-12 reps. Something like:
Upper
Bench Press - 3 sets of 3-5
Overhead Press - 3 sets of 6-8
Tricep Extension - 3 sets of 8-12, etc.
Bent Over Row
Barbell/DB Curl
Reverse Curl

On the "combo day", do 12-15 reps.

sorry im not quite with you - can i not do 3 sets of say 6-8 on each or do the different exercises need to be done for diferent reps??? sorry if im reading this wrong - im a bit confused!

Originally Posted by steel

sorry im not quite with you - can i not do 3 sets of say 6-8 on each or do the different exercises need to be done for diferent reps??? sorry if im reading this wrong - im a bit confused!

You can do that, but eventually you will have to switch it up anyway. That's why I suggested what I did.
Varying reps and sets keeps things fresh IMO. Plus, you can develop strength and size on the same muscle group simultaneously. I might do regular bench press for 3-5 reps if I feel my chest/upper body strength lagging behind, while I'm doing 8-12 reps on incline DB presses. I might even reverse those two every 2 or 3 weeks, depending on my goals and progress.
You could run everything 6-8 reps for a couple of weeks, then 8-12 another 2 weeks.
It's totally up to you though.

i see. thanks for the advice, might try them on diferent reps and switch every couple of weeks - i do like varying things a bit to keep the training fresh