My revised workout : A 4 day split

[ty2090]

I have thought about what was said-too many isolation exercises and too few compound exercises. I have taken the body part groupings and active days from a routine in Burn the Fat Feed the Muscle.

Note: I am starting out with 3 sets of 10, and upping my reps to 15 before I add more weight then rebuild my reps

Monday: Chest, Biceps, Abs

Chest:

1. Barbell Chest Press
2. Barbell Incline Press

Biceps:

1. Barbell Curl
2. Hammer Curl

Abs & Core:

1. Swiss Ball Crunch
2. Swiss Ball Twisting Crunch
3. Swiss Ball Oblique Crunch
4. The Dead Bug ( for lower abs)

Tuesday:Quads, Hams, Calves, Lower Back

Quads:
1.Leg Press2. Leg Extension
Hamstrings & Lower Back

1. Dead Lift
2. Lying Leg Curls
3. Lower Back Extension
4. Lower Back Oblique Extension

Calves:

1. Decline Calf Raise
2. Seated Calf Raise

Wednesday Rest

1. Yoga
2. Cardio for 30 minutes

Thursday: Shoulders, Triceps, Abs

Shoulders ( The shoulders I can't stop myself, I have to do more than 2)

1. Military Press
2. Front to Lat Raise
3. Shrug
4. Rear Delt Row

Triceps:

1. Bench Dips
2. Overhead Press

Abs and Core:

1. Swiss Ball Crunch
2. Swiss Ball Twisting Crunch
3. Swiss Ball Oblique Crunch
4. The Dead Bug ( for lower abs)

Friday: Back, Calves, Lower Back

Upper Back & Lower Back

1. Assisted Pull Up ( this mainly targets the upper back, right?)
2. Bent Over Row
3. Lower Back Extension
4. Lower Back Oblique Extension

Misc: Squat
Calves

1. Decline Calf Raise
2. Seated Calf Raise

Saturday: Yoga, Abs
What I care about most: Having a workout that I wont back out on, and above all, passes muster with the majority of you.

I also do cardio daily, 7 days a week, for 30 minutes

Thanks for pointing a newb in the right direction-Ty

( And if I fucked this up, I will spend some time every evening over the next work pouring over every nook and cranny -__- )

 

[ihateschoolmt]

That looks a lot better than the last thing you posted. But I would really recommend that you do deadlifts and squats on separate days, maybe do deads on back day before pull ups, it does use some back muscles anyways. And don't worry, hamstrings are worked plenty on squats and leg press. Also, isn't overhead press the same thing as military press? That's not really a tricep exercise. I like the exercise choices a lot though, solid compound movements. Just make sure you learn the proper form on all these exercises.

 

[ty2090]

That looks a lot better than the last thing you posted. But I would really recommend that you do deadlifts and squats on separate days, maybe do deads on back day before pull ups, it does use some back muscles anyways. And don't worry, hamstrings are worked plenty on squats and leg press. Also, isn't overhead press the same thing as military press? That's not really a tricep exercise. I like the exercise choices a lot though, solid compound movements. Just make sure you learn the proper form on all these exercises.

Thanks for the feedback! I'll get on those tweaks right now..but with the over head press, you lower the weight behind your head, and then push it up with your triceps. We might have different versions of the over head press in mind.

I'll put the squat on day 4.

 

[ihateschoolmt]

Do squats first on that day too, I know what exercise you are talking about I call them behind the head DB extensions, overhead press is something different though, it's pretty much a military press. But whatever, what you are doing is good for triceps that's all that matters.

 

[Built]

Excellent suggestions from the school-hater.

For shoulders, have a look at this: Got Built? » The Shoulders of Giants