Gibblets
05-24-2004, 05:31 PM
Well, I've taken alot of people's suggestions and comments and made a new split that I will be using for the next 8 weeks. Derek, can you in particular critique it? I'm going to post it in the workout program area as well as this section...
A Monday/Wednesday/Friday split...no cardio...i'm bulking.
Chest/Shoulders/Triceps
Incline Barbell Bench Press 3 x 6-10 reps
Flat Dumbbell Bench Press 3 x 6-10 reps
Standing Dumbbell Lateral Raise 3 x 8-10 reps
Seated Dumbbell Military Press 2 x 6-10 reps
Seated Overhead Dumbbell Extension 3 x 8-10 reps
Back/Biceps/Traps/Forearms
Weighted Pull-Up 3 x 6-10 reps
Barbell Row 3 x 6-10 reps
Deadlift 3 x 6-10 reps
Dumbbell Shrug 3 x 8-10 reps
Preacher Curl 2 x 8-10 reps
Dumbbell Wrist Curl 2 x 10-15 reps
Quads/Hams
Squat 5 x 10-15 reps
Seated Leg Curl 5 x 10-15 reps
Leg Press 4 x 10-15 reps
Lying Leg Curl 4 x 10-15 reps
Leg Extension 3 x 8-10 reps
Calves and Abs will be worked twice every 7 days. I will alternate between seated/standing calf raises and crunches/decline sit-ups...15-20 reps for calves, 20-25 for abs.
A Monday/Wednesday/Friday split...no cardio...i'm bulking.
Chest/Shoulders/Triceps
Incline Barbell Bench Press 3 x 6-10 reps
Flat Dumbbell Bench Press 3 x 6-10 reps
Standing Dumbbell Lateral Raise 3 x 8-10 reps
Seated Dumbbell Military Press 2 x 6-10 reps
Seated Overhead Dumbbell Extension 3 x 8-10 reps
Back/Biceps/Traps/Forearms
Weighted Pull-Up 3 x 6-10 reps
Barbell Row 3 x 6-10 reps
Deadlift 3 x 6-10 reps
Dumbbell Shrug 3 x 8-10 reps
Preacher Curl 2 x 8-10 reps
Dumbbell Wrist Curl 2 x 10-15 reps
Quads/Hams
Squat 5 x 10-15 reps
Seated Leg Curl 5 x 10-15 reps
Leg Press 4 x 10-15 reps
Lying Leg Curl 4 x 10-15 reps
Leg Extension 3 x 8-10 reps
Calves and Abs will be worked twice every 7 days. I will alternate between seated/standing calf raises and crunches/decline sit-ups...15-20 reps for calves, 20-25 for abs.