Just wondering if anyone has any suggestions for changes...I have already added Good mornings to my Wed workout as suggested by Built.
Mon: (Upper Push)
Flat Bench 4x 4-7
Incline Bench 3x 4-7
DB Shoulder Press 3x 4-7
DB Tricep "Roll up" 3x 4-7 (don't know how else to explain this excersize...very good for tri's, at least for me)
Tricep cable pushdowns (I do these laying flat, so I guess it's "pushups") 3x 4-7
Weighted dips 3x 4-7
Sometimes I follow this with a quick superset of cable fly's/reverse cable fly's (to hit the rear delt)
Wed: (Lower)
BB Squat 4x 4-7
Leg Press 4x 4-7
Deadlift 4x 4-7
Abs...weighted decline crunches, hanging leg lifts, etc.
Fri: Upper Pull
T-Bar Rows 4x 4-7
Seated Rows 4x 4-7
Lat Pulldowns 4x 4-7
DB Bent over flys 3x 4-7
BB shrugs 3x 5-10
BB Curls 3x 4-7
Sometimes I will also throw in some standing cable curls (the type where it looks like you are basically standing and flexing like Mr. Universe...lol) at the end.
I play ball 2x a week too, and if not, might jog 2 miles or so on Tue and Thur, if the weather is nice. i am noticing some good gains and really loving the new split, let me know if I should be tweaking it. I am shooting for muscle gain and wouldn't mind trimming a wee bit of fat in the process as I am clearly over 10% body fat now. My diet is pretty good, probably a bit on the lean side for overall mass, but I am eating close to if not 3000 cals a day, in 4-6 meals a day and always consume at least 1 gram of quality protein per pound of body weight. I am 6' and currently weigh 217. Let me know if I need to supply more info.
Thanks for any help!
Mon: (Upper Push)
Flat Bench 4x 4-7
Incline Bench 3x 4-7
DB Shoulder Press 3x 4-7
DB Tricep "Roll up" 3x 4-7 (don't know how else to explain this excersize...very good for tri's, at least for me)
Tricep cable pushdowns (I do these laying flat, so I guess it's "pushups") 3x 4-7
Weighted dips 3x 4-7
Sometimes I follow this with a quick superset of cable fly's/reverse cable fly's (to hit the rear delt)
Wed: (Lower)
BB Squat 4x 4-7
Leg Press 4x 4-7
Deadlift 4x 4-7
Abs...weighted decline crunches, hanging leg lifts, etc.
Fri: Upper Pull
T-Bar Rows 4x 4-7
Seated Rows 4x 4-7
Lat Pulldowns 4x 4-7
DB Bent over flys 3x 4-7
BB shrugs 3x 5-10
BB Curls 3x 4-7
Sometimes I will also throw in some standing cable curls (the type where it looks like you are basically standing and flexing like Mr. Universe...lol) at the end.
I play ball 2x a week too, and if not, might jog 2 miles or so on Tue and Thur, if the weather is nice. i am noticing some good gains and really loving the new split, let me know if I should be tweaking it. I am shooting for muscle gain and wouldn't mind trimming a wee bit of fat in the process as I am clearly over 10% body fat now. My diet is pretty good, probably a bit on the lean side for overall mass, but I am eating close to if not 3000 cals a day, in 4-6 meals a day and always consume at least 1 gram of quality protein per pound of body weight. I am 6' and currently weigh 217. Let me know if I need to supply more info.
Thanks for any help!