day 1 chest tri
incline dumbbell press
flat dumbbell press
decline presses barbell
weighted dips
skullcrushers
day2 back and biceps
preacher curls
barbell curls
lateral pulldowns
deadlifts
day 3 shoulders and traps
lateral raises
military presses
barbell shrugs
day 4 lower back and legs
hyperextensions
squats
good mornings
leg presses
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Thread: HOW is this split? HO please
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07-08-2008, 08:11 PM #1
- Join Date: Jan 2008
- Location: Flushing, New York, United States
- Age: 31
- Posts: 214
- Rep Power: 0
HOW is this split? HO please
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07-08-2008, 08:13 PM #2
day2 back and biceps
preacher curls
barbell curls
lateral pulldowns
deadlifts
i'do do
day2 back and biceps
preacher curls
barbell curls
lateral pulldowns
bent rows
and add deadlifts on lower back day but don't do overtrainingLast edited by Oxidane; 07-08-2008 at 08:16 PM.
▪ Workout Journal : http://forum.bodybuilding.com/showthread.php?t=109749921
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07-08-2008, 08:16 PM #3
- Join Date: Jun 2008
- Location: Washington, United States
- Age: 30
- Posts: 4,986
- Rep Power: 1482
Traps aren't big compound muscles so they can be overtrained easily. 2 x a week is possible if they we're spread apart from each other, but its the next day, so just keep traps on their own.
Other then that, on back/bi day, do back exercises first, and add some row movements like t-bar, bent over, 1 arm, or seated rows.
On shoulder/trap day do either bent over lateral raises or rear delt machines.
Everything else looks ok to me, could use some more volume, but everyone's different."Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies." - 1 Corinthians 6:19-20
Goals: 160lbs SHREDDED.
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07-09-2008, 05:30 AM #4
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07-09-2008, 05:51 AM #5
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07-09-2008, 11:18 AM #6
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07-09-2008, 11:30 AM #7
back day's screwed up
the back is enormous muscle group and should be trained with no less than threee movements. 1 for upperlats 1 for lowerlats and one for overall back development (excluding lowerback). Your back is much more important than your biceps and should not only be trained first but should have a higher volume. Id say a solid back/ bicep routine is:
Bent rows
Wide grip lat pulldowns
Close grip lat pulldowns
Preacher curls
DB curls or hammers.
gl and hope this helped3D
discipline, dedication, determination
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