newest split

[RCfootball87]

i've got a new split, a 3 day, and im trying to decide whether to do cardio the other two days or wait til summer break. anyways here it is.

monday: chest, back
barbell bench press- 3 sets 4-8 reps
incline dumbells press 3 sets 6-8 reps
dumbells flyes- 3 sets 8-12 reps
seated cable rows- 3 sets 8-12 reps
lat pulls; 3 sets 6-8 reps
straight leg deadlifts 3 sets 6-8 reps.

wednesday:legs *note- i am working out at home right now and can't do squats, thats why they're not there.*
leg press: 3 sets 8-10 reps
lying leg curls- 3 sets 6-8 reps
leg extensions 3 sets 8-12 reps
standing calf raises 3 sets 6-8 reps
seated calf raises 3 sets 8-12 reps

friday: arms(my favorite ) and shoulders

forearms curls 3 sets 8-10 reps
standing barbell curls 3 sets 6-8 reps
preacher curls 3 sets 8-12 reps
triceps press down 3 sets 6-8 reps
skull crushers 3 sets 8-12 reps
close grip dumbell presses 3 sets 8-10 reps
behind head military presses 3 sets 6-8 reps
side flyes 3 sets 8-12 reps
shrugs 3 sets 8-10 reps.

* for abs i think i wanna put them in on thursday but i have no ab workout, any suggestions?

 

[tjwes]

Do your delts before arms and never do forearm work first ,how do you expect to do justice to the rest of your training if you can`t grip the bar?Also do your leg curls after lrg exts. finish one bodypart at atime.Do cardio now why wait?

 

[Arnold]

it seems fine, although it's hard working chest and back together.

 

[Scotty the Body]

Originally posted by RCfootball87
i've got a new split, a 3 day, and im trying to decide whether to do cardio the other two days or wait til summer break. anyways here it is.

monday: chest, back
barbell bench press- 3 sets 4-8 reps
incline dumbells press 3 sets 6-8 reps
dumbells flyes- 3 sets 8-12 reps
seated cable rows- 3 sets 8-12 reps
lat pulls; 3 sets 6-8 reps
straight leg deadlifts 3 sets 6-8 reps. I would do regular deads, SLDL are more for the hams

wednesday:legs *note- i am working out at home right now and can't do squats, thats why they're not there.*
leg press: 3 sets 8-10 reps
lying leg curls- 3 sets 6-8 reps
leg extensions 3 sets 8-12 reps
standing calf raises 3 sets 6-8 reps
seated calf raises 3 sets 8-12 reps

friday: arms(my favorite ) and shoulders

forearms curls 3 sets 8-10 reps
standing barbell curls 3 sets 6-8 reps
preacher curls 3 sets 8-12 reps
triceps press down 3 sets 6-8 reps
skull crushers 3 sets 8-12 reps
close grip dumbell presses 3 sets 8-10 reps I would use a BB instead of the DB, you'll be able to use more weight and hit them harder
behind head military presses 3 sets 6-8 reps
side flyes 3 sets 8-12 reps
shrugs 3 sets 8-10 reps.

Cardio is up to you, personally, I do it after my workouts and have "true" off days.

* for abs i think i wanna put them in on thursday but i have no ab workout, any suggestions?
I do two sets of weighted hanging leg raise and two sets of cable crunches, 15 reps each

 

[RCfootball87]

Re: Re: newest split

scotty, i meant stiff leg deadlifts by that not straight leg, my bad, typo. should i use a barbell for clsoe grip presses even without a spotter?

 

[Scotty the Body]

I use a smith with a reverse grip, find it works better than BB.

The problem I and others have with CG BB is getting it off the rack, its hard on the wrist.

DB will probably work ok but I think they are going to put some of the strain on your pecs instead of your tri's.