age 23
weight - 146
bench - 245
squat 350
deadlift 360
Chest/Tris
Bench 3x6-8
Incline bench - 3x10
flys - 3x10
skullcrushers - 3x12
dips 3x10
tricep pushdowns 2x15
back/bi's
deadlift 2x5
bent rows 3x8
lat pulldown 3x10
barbell curls 3x12
hammer curls 3x15
preacher curlx 3x15
legs
squats 3x6-8
lunges 2x10
stiff legg deads 3x8
leg curls 3x8
standing calf raise 3x15
seated calf raise 3x12
shoulders/traps
millitary press 3x8-10
lat raises 3x10
rear delt flys 2x10
barbekk shrugs 3x15
or any other ideas of a workout?
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05-27-2011, 08:33 AM #1
Knowledgable guys rate my split plz!!
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05-27-2011, 08:35 AM #2
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05-27-2011, 08:45 AM #3
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05-27-2011, 08:47 AM #4
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05-27-2011, 08:48 AM #5
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05-27-2011, 08:52 AM #6
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05-27-2011, 09:00 AM #7
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05-27-2011, 09:05 AM #8
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05-27-2011, 09:10 AM #9
to the above post, i'm only 5'5'. so eating is not the problem, there are no problems, just need suggesitons
and as far as my knowledge, i just did tride and true stuff. did starting strength 5x5's, got a good strength base, now i am looking to move forward and do something new so im clueless at this point
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05-27-2011, 09:21 AM #10
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05-27-2011, 09:25 AM #11
I just can't believe anything anyone says on these forums
OP, there are plenty of programs that you could do and they aren't hard to find (Texas method, 5/3/1, etc)
You say eating isn't the problem, but made a thread asking for help adjusting your macros so that you could gain weight.
Whatever
Eat more
your split is probably fineGoals:
1.5 bw Bench
2.0+ bw Squat
2.5 bw Deadlift
Gain 20 lbs
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05-27-2011, 09:34 AM #12
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05-27-2011, 09:57 AM #13
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05-27-2011, 09:59 AM #14
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05-27-2011, 10:36 AM #15
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05-27-2011, 10:52 AM #16
Your training regiment looks solid to me. It's most definitely a diet issue. Are you getting enough complex carbs? How about 1-1.5 grams of protein per pound of bodyweight? Enough dietary fats? Enough rest?
Review all of those basic topics and see which one is out of line. You'll progress no problemhttp://www.youtube.com/user/Celonarb My YouTube Channel, please subscribe <3
Don't ask me if I lift, because I don't
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05-27-2011, 10:56 AM #17
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05-27-2011, 11:06 AM #18
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05-27-2011, 11:21 AM #19
thanks guys good info on here.. i was thinking of that Orignal routine OP, OR the routine posted below, what do you guys think? is this 1 good, or is chest hit too much harder than everything else?
upper/lower
upper:
bench 3x6-8
incline flys 3x10
side raises
bent over rows
bi's
tris
lower 1
squat 3x6-8
lunges 2x10
stiff legged deads 3x8
leg curls
standing calf raise 3x15
upper 2
bench 3x6-8
incline flys 3x10
side raises 3x10
chin ups 3x failure
bi's 3x12-15
tri's 3x12-15
lower 2
deads 3x6-8
lunges 2x10
leg curls 3x10
standing calf raises 3x15
seated calf raisex 3x10Last edited by jon69; 05-27-2011 at 11:49 AM.
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05-27-2011, 11:51 AM #20
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