Training split, beginning.

[Iron_Tree]

Hello, I'm new to serious weight lifting, but not to training overall. Trained during wrestling offseason, tho never on a regimental basis, more of a "train when I'm not sore or partying" thing. Here's my split, gathered much info on the net and mags, and hopefully I can get some pointers here. I've not included legs yet, they will come in later, so please suggestions here are most welcome. I know I've left the squats out too. Perhaps I can have a good split in a few days with a bit of help. Thanks in advance for reading and replying.

Training split

Day 1 - chest, shoulders, triceps
Day 2 - back (upper and lower) and biceps
Day 3 - rest
Day 4 - legs
Day 5 - rest



Day one workout

[Chest]

*Flat Bench: 4 sets, 12, 10, 8, 6 reps, increase weight after each set.
*Incline Bench: 3 sets, 10, 8, 6, reps, increase weight after each set. (dumbells?)
*Decline Bench: 3 sets, 10, 8, 6, reps, increase weight after each set. (dumbells?)
*Pec Flyes: 3 sets, 10 reps.

[Shoulders]

*Standing side lateral raise: 2 sets, to failure, with rest in between. (dumbells.)
*Bent over rear lateral raises: 2 sets to failure. (or with pec flye machine.)
*Military press (seated): 2 sets to failure.

[Triceps]

*Skull Crushers: 2-3 sets, 8-10 reps
*Close grip bench: 2-3 sets, 8-10 reps
*Dips (w/straight back)
*Cable press downs:3-4 sets to failure
*Possibly kickbacks


Day two workout

[Upper Back]
*Pull downs: varying grips and widths 6+ sets to failure
*Dumbell rows: 2 sets
*Machine rows: 2 sets
*Pull-ups: till failure

[Lower Back]
*Dead lift: 2-3 sets, 12-15 reps
*Hyperextensions: 2 sets, 12-15 reps

[Biceps]
*Preacher curls: 2-4 sets, 10+ reps
*Hammer curls: 2-3 sets, 10+ reps
*Reverse grip curls: 2-3 sets, 10+reps
*Standing curl: 21 burn set (7 half up, 7 up, 7 full extension)

 

[Arnold]

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[Built]

Hi there! I can't say I like your split, but you're in the process of working it out and you've posted it up ahead of time, which is great.

I'd do delts and pecs on different days, since they both stress the rotator cuff. Also, kickbacks ... <wrinkles nose at the smell>

Deads are best heavy and early in your workout, in low reps (I like five-rep sets for these). Chins and weighted chins are good too - and if you're doing deads and good mornings there's really no need for hypers.

Too much arm volume, and there's no need to train to failure, at least not as a goal.

 

[Iron_Tree]

Hehehe, can't smell as bad as an unwashed kneepad after season! Kickbacks a pansy thing or what? I don't care, just want to be ready for the next level of wrestling. Mehbe I'll drop those, arms ARE getting a bit of attention there, thanks for pointing that out.

I put the hypers in cos I really do NOT like good mornings. And yep, not sure why I put such high reps on the dead, but to tell the truth I ain't in such hot shape (least I'm not fat or anything!). Trying to get back into the swing of things here, the fast and pointed feedback is much appreciated.

 

[Built]

Listen, you may not like this split, but read this article - it explains several key points I like to hammer in to anyone starting out: balance your push with your pull, focus on heavy compounds, use a variety of rep ranges in your training - but do this with purpose. The link at the top of the article will bring you to a Thibaudeau article that explains the rationale behind using low, medium and higher rep ranges to stimulate growth.